Cortisol reduction

Cortisol should generally be high in the morning and low in the evening, so aim to reduce it at the time it’s meant to fall rather than suppressing it all day. 1

• Dim evening light: Lower indoor brightness, especially overhead lighting, and reduce exposure to bright, short-wavelength light from screens; dim or use warmer/red lighting. 2
• Limit late caffeine and calm the stress response: Huberman recommends a caffeine cutoff around 2 p.m. (adjusting for individual sensitivity). For acute stress, use exhale-emphasized breathing, such as a physiological sigh. 3
• Consider supplements cautiously: Ashwagandha can lower cortisol, but the episode advises starting low and reserving meaningful doses for late afternoon/evening. Apigenin is also described as having a smaller cortisol-lowering effect. Behavioral changes come first; check supplement safety with a healthcare professional. 4 5
• Try NSDR/yoga nidra: Regular sessions of roughly 10–30 minutes are described as reducing cortisol; the episode discusses morning use particularly for people whose cortisol rises too sharply on waking. 6

The goal is a healthy daily rhythm—not keeping cortisol low throughout the day. 7