Ways to Lower Cortisol Hormone: After waking up in the morning, people often start feeling nervous, restless or under heavy work pressure without any reason. Many people consider it as Monday blues or work stress, but in medical language it is called cortisol awakening response. In the morning, the level of stress-causing hormone cortisol is at its peak in our body. This is a natural biological process. However, when this hormone remains elevated continuously, it can affect our mental peace. Now the question arises that why does the stress hormone increase in the morning?
There can be many reasons for the increase in stress hormones in the morning. The biggest reason is incomplete sleep or poor quality of sleep. When the body doesn’t get enough rest, it produces more cortisol to fight fatigue. Apart from this, eating heavy food at night or using mobile screen just before sleeping also disturbs the circadian rhythm of the body. Psychologically, if you sleep at night worried about the tasks of the next day, then the brain activates fight or flight mode in the morning. Due to this, the level of stress hormone in your body increases rapidly.
Nowadays, most people have a habit of checking their smartphone first as soon as they open their eyes. Social media, emails and notifications instantly put the brain into hyper-alert mode. This habit causes cortisol levels to spike suddenly, which does not give the body time to gradually wake up. Experts believe that maintaining distance from the digital world in the first hour of the morning is essential for mental health.
The most effective way to balance stress hormones is to have a healthy morning routine. After waking up, take deep breaths or meditate for at least 10 to 15 minutes. It activates the parasympathetic nervous system, which reduces the effects of cortisol and makes the body feel calm. Exposure to mild morning sunlight increases the serotonin hormone in the body, which improves mood and naturally balances cortisol.
After a night’s sleep our body becomes dehydrated, which can increase stress hormones. Drinking a glass of lukewarm water as soon as you wake up in the morning smoothens metabolism and helps in reducing stress levels. Instead of starting your morning with tea or coffee, start with a protein-rich breakfast. Consuming caffeine on an empty stomach can further increase cortisol, so it is best to consume coffee at least 90 minutes after waking up.
Light exercise or yoga plays a magical role in reducing morning stress. Physical activity releases endorphins in the body, which are called feel-good hormones. Also, to reduce the stress of the next day, prepare your to-do list at night itself and get 7-8 hours of deep sleep. When you are mentally settled and your body is completely relaxed. This helps in keeping you energetic throughout the day instead of the morning cortisol levels troubling you.
