Aim for high cortisol early in the day, shortly after waking, and low cortisol in the hours right before sleep and during the first hours of sleep. This rhythm is a powerful lever for overall health, wellness, and performance.
Get bright light, ideally from sunlight, into your eyes within the first hour (ideally 30 minutes) of waking to amplify cortisol levels. This sets you up for lower cortisol later and improves mood, focus, and alertness. If sunlight is unavailable, use a 10,000 lux artificial light source.
Drink 16-32 ounces of water (with or without electrolytes) first thing in the morning to increase alertness and modestly boost pulsatile cortisol release.
If you habitually consume caffeine and experience an afternoon crash, delay your caffeine intake by 60-90 minutes after waking. This flattens the downslope of morning cortisol, providing more sustained energy. If not caffeine-adapted, caffeine will significantly spike cortisol.
Exercise at roughly the same time each day (within a 2-3 hour window), ideally early in the day, for 3-6 days a week. This anchors your cortisol cycle, leading to an anticipatory increase in energy before workouts.
Use deliberate cold exposure (cold shower, ice plunge) no more than twice per week if your goal is to significantly increase cortisol levels, as habitual use diminishes this specific effect. Regular cold exposure still boosts dopamine, epinephrine, and norepinephrine for mood and energy without chronically elevating cortisol.
Eat a whole grapefruit or drink 6-8 ounces of grapefruit juice in the late morning (e.g., before your first meal) to extend the life of cortisol in your bloodstream by 25-50%, providing a tangible increase in energy.
If struggling to boost morning cortisol, consider a small amount of black licorice or licorice root (containing glycyrrhizin) occasionally, as it potently increases cortisol by inhibiting its breakdown. Avoid if pregnant, breastfeeding, or have high blood pressure due to significant impact on cortisol and blood pressure.
Two hours after sundown, dim indoor lights as much as possible, especially overhead lights; table lamps and floor lights are preferable. Minimize exposure to white LED, blue, and green lights, which can significantly increase cortisol and suppress melatonin.
Dim the screen on your phone and computer, and program them to red light mode (e.g., Apple triple-click shortcut) to cut out short wavelength light. Alternatively, use red or amber light bulbs or blue-light-blocking glasses.
Stop consuming caffeine by 2:00-3:00 p.m. at the very latest (adjust based on individual tolerance and bedtime) to ensure cortisol levels can drop sufficiently for quality sleep.
Use the physiological sigh (double inhale through the nose, long exhale through the mouth) for 1-3 repetitions or 3-5 minutes to quickly calm the nervous system and reduce stress, especially in the evening.
Include starchy carbohydrates (e.g., rice, potatoes, yams, oatmeal) in your last meal of the day to help keep cortisol levels low by elevating blood glucose, which reciprocally reduces cortisol release. If on a low-carb diet and experiencing poor sleep, consider reintroducing some starches to the last meal.
If exercising intensely late in the day (after 5-6 p.m.), immediately follow with strategies to lower cortisol: consume protein and starchy carbohydrates, perform long-exhale breathing, and take a hot/neutral shower or sauna. Avoid stimulating activities like phone/computer use before bed.
If waking up with high stress or anxiety, incorporate Non-Sleep Deep Rest (NSDR) or Yoga Nidra (10-30 minutes) upon waking to reduce cortisol and engage the parasympathetic nervous system. Follow this with hydration and bright light exposure (sunlight/10k lux), and avoid immediate caffeine intake to shift the cortisol peak later.
If experiencing evening stress, difficulty winding down, or being ’tired but wired’ at night, focus on evening protocols: avoid bright artificial light, avoid stress, take a relaxing walk, and perform physiological sighs. Viewing late-day sunlight can adjust retinal sensitivity, making artificial light less detrimental at night.
If behavioral changes are insufficient, consider 300-600mg of ashwagandha in the late afternoon/evening to reduce cortisol levels by 11-29%. Avoid early-day high doses.
Take 50mg of apigenin (found in chamomile) in capsule form 30-60 minutes before sleep to help decrease cortisol and improve sleep.
Consider magnesium threonate or bisglycinate as part of a sleep stack, as magnesium can indirectly help suppress cortisol and aids sleep.
Always prioritize behavioral changes before introducing supplements, as supplements should augment an already optimized behavioral routine. Kids should not use supplements to control cortisol; applicable for individuals 18 years or older.