top of page

The Role of Cortisol and Melatonin in Regulating the Sleep Cycle

Updated: Aug 23, 2024

Cortisol

Cortisol, often referred to as the "stress hormone," follows a diurnal pattern. It peaks in the early morning to help you wake up and declines throughout the day, reaching its lowest levels at night. This rhythm supports alertness and energy during the day and promotes relaxation and sleep at night.


Melatonin

Melatonin, the "sleep hormone," is produced by the pineal gland in response to darkness. Its levels rise in the evening, signalling to your body that it's time to wind down and prepare for sleep. Melatonin helps regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep.



The Importance of Morning Light

Exposure to natural light in the morning is crucial for regulating your circadian rhythms. Morning light helps signal to your brain that it’s time to wake up, suppressing melatonin production and boosting cortisol levels to increase alertness and energy.


Benefits of Morning Light

  • Improves Mood: Natural light exposure can enhance mood and well-being.

  • Regulates Sleep-Wake Cycle: Consistent morning light helps stabilise your circadian rhythms, making it easier to fall asleep at night.

  • Boosts Vitamin D: Sunlight exposure supports the production of vitamin D, which is essential for overall health.


Limiting Blue Light Before Bed and Establishing a Calming Bedtime Routine


Blue light from screens (phones, tablets, computers) can interfere with melatonin production, making it harder to fall asleep. Limiting blue light exposure in the evening is vital for maintaining healthy sleep patterns.


Tips for Reducing Blue Light Exposure

  • Use Blue Light Filters: Apply blue light filters on your devices or wear blue light blocking glasses.

  • Set a Screen Curfew: Turn off electronic devices at least an hour before bed.

  • Create a Calming Routine: Engage in relaxing activities such as reading a book, taking a warm bath, or practising meditation.


Eating According to Cortisol Rhythms

Your digestive system's capacity matches the daily cycle of cortisol. Eating in sync with these rhythms can support digestion and overall health. Eating late at night can disrupt digestion and lead to bloating, as your digestive system is less efficient during the evening when cortisol levels are low.


Tips for Eating According to Cortisol Rhythms

  • Breakfast: Eat a substantial breakfast to align with the morning peak in cortisol, supporting energy and metabolism.

  • Lunch: Have a balanced lunch to sustain energy levels.

  • Dinner: Opt for a light, early dinner to avoid taxing your digestive system late at night.


Putting Your To-Do List to Bed

An active mind can make it difficult to fall asleep. Writing down your to-do list as part of an early evening routine can help you "put your to-do list to bed" before you put yourself to bed. Knowing your tasks are documented can reduce anxiety and mental clutter. A clear mind can enhance focus and relaxation, making it easier to fall asleep.


Struggling with Sleep? Get Support

If you’re struggling with your sleep and would like some support in optimising your snooze time and waking up rested and energised, get in touch. A personalised approach to improving your sleep habits can make a significant difference in your overall well-being. Book your free wellness review today and take the first step towards better sleep and a healthier you.

36 views

Recent Posts

See All
bottom of page