Regulating Cortisol

To improve cortisol rhythms and HPA axis function, prioritize consistent sleep-wake timing with morning light exposure to entrain the SCN (suprachiasmatic nucleus) and support a robust morning cortisol peak .

Use mindfulness, CBT, walks in nature, reflexology, and yoga to reduce stress and improve HPA feedback , and add regular aerobic exercise to enhance circadian cortisol amplitude . Avoid late meals, caffeine, and alcohol, and limit evening screen light.

Sleep hygiene and circadian alignment
• Consistent sleep-wake schedule: Regular sleep and wake times entrain the SCN and support a robust morning cortisol peak .
• Morning light exposure: Bright light after waking advances circadian phase and strengthens the cortisol awakening response .
• Evening light avoidance: Reduce blue/bright light at night to prevent melatonin suppression and support the evening cortisol nadir .

Stress management and psychological interventions
• Mindfulness-based stress reduction (MBSR): Reduces perceived stress and may improve HPA feedback .
• Cognitive behavioral therapy (CBT): Effective for chronic stress and anxiety , supporting HPA axis regulation .
• Reflexology, Yoga, and tai chi: lowers stress and may normalize cortisol rhythms .

Physical activity and exercise
Regular aerobic exercise increases cortisol amplitude and improves circadian rhythm . Exercise timing should be morning or early afternoon to align with circadian cortisol peaks and avoid late-evening activity that can delay sleep .

Dietary and lifestyle considerations
Avoid late meals to prevent circadian misalignment and HPA disruption. Limit caffeine and alcohol , especially in the evening, to support sleep and cortisol rhythm .