Get ample sleep

Practicing good sleep hygiene is key because the production of hormones like cortisol follows a circadian rhythm similar to the sleep cycle. Cortisol spikes in the morning and gradually decreases throughout the day, reaching its lowest at midnight, while melatonin levels rise to maintain healthy sleep patterns. Establish a bedtime routine to help relax the brain and body, reducing stress hormones. Limit exposure to bright and blue light, which can disrupt the sleep cycle. Additionally, going to bed and waking up at the same time each day can enhance sleep quality.
Work out regularly

The quality of your exercise routine can influence cortisol levels. Intense workouts may cause a spike, benefiting the body. Regular exercise can also lower the risk of chronic diseases, alleviate stress, and improve overall health. Its impact on cortisol levels can provide better defense against acute stress and its adverse effects. Consult a healthcare expert before starting an exercise regimen to ensure its benefits. High cortisol levels are linked to sleep issues like insomnia and obstructive sleep apnea, so individuals should strive for seven to nine hours of sleep. Doctors recommend 150 to 200 minutes of low-to-moderate-intensity exercise weekly, which is manageable and sustainable. Ensure ample rest between workouts to avoid exertion, which can raise cortisol again and trigger the fight-or-flight response.
Learn to recognize triggers

Recognizing stress triggers is important. Practicing mindfulness, which involves being aware of stress-inducing thoughts, accepting them without judgment, and taking time to process them, can help. Awareness of thoughts and how certain triggers affect heart rate and breathing can help create an intentional response.
Practice breathing techniques

Deep breathing is a stress-reducing technique that can activate the parasympathetic nervous system, lowering cortisol. Combined with diaphragmatic or belly breathing, it can significantly decrease stress and cortisol levels. This technique is common in mindfulness practices like yoga, meditation, and Tai Chi to manage stress.
Laugh and engage in feel-good activities

Laughing regularly and engaging in feel-good activities can reduce high cortisol levels. Laughter releases endorphins, which suppress cortisol. Participate in activities that spark joy, such as watching comedy or meeting friends. Laughing is linked to improved mood, reduced pain and stress, a better immune system, and lowered blood pressure. Consider practicing laughing yoga, which promotes intentional laughter, reducing cortisol levels.
Opt for healthy meals

Managing cortisol levels requires a healthy, balanced diet. Include fruits, beans, vegetables, nuts, lentils, and seeds in your meals. Add omega-3-rich foods like chia seeds, flax seeds, and seafood. Probiotic and gut-friendly foods like yogurt, apple cider vinegar, and kefir also benefit those managing cortisol levels.
Reduce caffeine intake

Those with high cortisol should be mindful of their beverage choices. Caffeine stimulates the nervous system, making good sleep difficult and potentially causing high cortisol levels, especially at night, leading to fatigue and daytime drowsiness. Avoid or reduce caffeinated products, such as coffee, to ensure proper rest and adequate sleep.
Build healthy relationships

Stressful relationships can negatively impact mental health and increase cortisol. Building stable, loving relationships with friends, family, and partners is recommended. Consider work relationships too, such as those with colleagues and team members.
Seek support

Those experiencing prolonged stress should consult health experts, like therapists, to identify stress triggers and solutions. Support groups can also help by connecting with like-minded individuals who share similar experiences.

Disclaimer:

The article's content about symptoms, treatments, health conditions, and side effects is for informational purposes only. Readers should not interpret this information as professional advice. Use discretion and avoid treating writers' and editors' suggestions as medical advice. Seek licensed healthcare professionals' help when needed.

9 Ways to Lower and Manage Cortisol Levels