7 Ways to Support Healthy Cortisol Levels in the Morning

There’s something tranquil and calming about mornings. From slowly pulling the curtains open and enjoying the sunshine to getting in some movement, it’s the perfect time to ease into the day. These simple moments can help pave the way for a calm day ahead.

A good morning routine can also play a role in healthy hormone regulation, according to EatingWell. Cortisol is a hormone that helps regulate your circadian rhythm, or internal clock. Levels are naturally high in the morning and gradually ease as the day continues, with the hormone also impacting appetite, energy, sleepiness, and digestion. Read ahead for tips to promote healthy cortisol levels in the morning.

Keep Your Sleep Schedule Consistent
Adequate rest can help support healthy cortisol levels, and a regular wake-up schedule can keep your circadian rhythm on track. Although some choose to sleep in on weekends, large changes can throw that rhythm off. Keeping your bedtime and wake-up time consistent can help you feel sleepy by bedtime. 

(S_Photo / Shutterstock.com)

Stay Off Your Phone When You Wake Up
Another smart way to avoid an unnecessary cortisol spike is by not reaching for your phone when you wake up, psychologist Brenda de la Peña tells Vogue Adria. This helps limit an influx of information all at once. “Every small trigger sets off an automatic cascade of neurotransmitters, including the well-known cortisol, preparing us for an emotional battle before the day has even begun. That makes it much harder to use our energy wisely and create the best possible day,” she explains. 

(Prostock-studio / Shutterstock.com)

Wait a Little Before Having Coffee
While preparing coffee might feel like an automatic morning ritual, you may want to wait a little before sipping your cup of joe. “Biochemically, caffeine can amplify the natural cortisol surge that occurs shortly after waking,” de la Peña explains. Instead, she recommends eating a nourishing breakfast first and waiting until later for coffee, which may help you get a boost of energy without feeling as jittery or anxious. 

(Migma__Agency / Shutterstock.com)

Create a Calming Morning Routine
When it comes to relaxing in the early hours, find what works best for calming your nervous system. That could mean listening to music, curling up with a good book, or even using your commute to get extra rest. De la Peña also recommends deep breathing when you feel overwhelmed. 

(PeopleImages / Shutterstock.com)

Get Outside and Connect With Nature
Another powerful way to help regulate cortisol levels is to spend time outdoors. “It has been scientifically proven that connecting with nature helps shift brain activity from beta waves to alpha and theta waves, which are associated with states of deep relaxation and creativity,” de la Peña explains. So carve out time to step outside in the morning or spend some free time enjoying nature’s gifts. 

(PeopleImages / Shutterstock.com)

Practice Movement
According to EatingWell, getting active in the morning may benefit both cortisol levels and sleep. Morning exercise coincides with the time when cortisol naturally reaches its highest level. However, movement doesn’t need to be intense.

“Simple activities like yoga, stretching or a light stroll first thing in the morning can help relieve emotional tension and avoid a spike in cortisol levels,” Dr. Michael Chichak, medical director at MEDvidi, tells EatingWell. 

(WellStock / Shutterstock.com)

Eat a Nutritious Breakfast
A morning meal may still be worthwhile even when you wake up without feeling very hungry. “Eating a wholesome breakfast that is high in proteins and healthy fats and includes complex carbohydrates is great for cortisol levels. An ample breakfast ensures proper blood sugar levels throughout the day while also keeping energy levels up,” Chichak adds. 

(Drazen Zigic / Shutterstock.com)