How to Reduce Cortisol & Restore Sleep

Lack of sleep can affect the release of cortisol into your system. When we are sleep deprived, our cortisol levels tend to rise. This, in turn, affects our sleep patterns in a negative way and makes it hard to fall or stay asleep. It also causes our bodies to release more cortisol for longer periods of time. Reducing stress and restoring sleep will help you reduce the level of cortisol in your body. Here are a few steps to doing just that.

Instructions

• 1

  Stop ignoring your body. If you are feeling lazy, take a nap and sleep in. Allowing your body to sleep when it feels the need to will give you the deeper sleep cycles you need to restore your adrenal glands. It helps reduce the cortisol releases that are caused by the stress of lack of sleep.

• 2

  Exercise regularly. Exercising at least 20 to 30 minutes a day can help reduce cortisol levels and help you sleep better as well as longer. When we exercise, our body release "feel good" endorphins. Simply taking a brisk walk or a bike ride can help greatly.

• 3

  Meditate and relax. Meditation will help alleviate stress. Finding a meditation technique that you like best will help you continue to meditate because you are enjoying it. Try out different meditations, for example, yoga. Yoga is a very popular form of meditation and used often by people with high levels of stress.

• 4

  Change your eating habits. Poor diet is linked to stress. Eat healthier foods such as fruits, vegetables, whole grains, beans, nuts, salmon and tuna. Do not indulge in foods high in sugar and bad carbohydrates and try not to overeat and binge. Never skip a meal. When you do, your cortisol level rises to take care of the perceived famine. Remember to drink plenty of water throughout the day as well.

• 5

  Get some sleep. For a healthy body, the National Sleep Foundation found that sleeping seven to nine hours is the best. Go to sleep earlier. Try to go to bed no later than 10 p.m.