Dysregulated Cortisol Rhythms & Your Health

Aug 22

If you’ve ever felt wired at night, foggy in the morning, overwhelmed by small tasks, or like your energy just isn’t what it used to be, your cortisol rhythm might be out of balance.

Cortisol is often called the “stress hormone,” but it’s so much more than that. It’s part of your body’s natural rhythm—rising and falling like the tide to support your energy, focus, and sense of calm throughout the day.

When life gets busy, chaotic, or chronically stressful, that rhythm can start to shift. But the good news? Your body wants to come back into balance. And you don’t need a complicated protocol to begin—just a few simple, gentle steps.

What Is Cortisol?

Cortisol is a hormone made by your adrenal glands in response to signals from your brain. It’s involved in:

Waking you up in the morning
Managing energy and blood sugar
Helping you respond to stress
Regulating inflammation and immune function

We often think of cortisol as “bad,” but it’s actually essential for getting through the day with energy and focus. It’s only when stress becomes chronic that cortisol can start to dysregulate, and that’s when symptoms creep in.

Cortisol’s Natural Rhythm

Your cortisol is designed to follow a natural daily pattern, often referred to as the diurnal rhythm.

In a balanced state, your cortisol should:

Rise quickly in the morning, giving you that get-up-and-go energy
Gently fall through the afternoon, keeping your energy stable
Drop to its lowest levels at night, so you can fall asleep easily and stay asleep

This rhythm is deeply connected to your circadian rhythm (your body clock), which also regulates things like melatonin, digestion, and temperature.

When your cortisol rhythm is in sync, you’re more likely to feel:

Clear-headed in the morning
Calm and steady throughout the day
Sleepy when it’s time to rest

Signs of Cortisol Dysregulation

You don’t need a lab test to know something’s off.

You might notice:

🌿 Feeling tired but wired at night
🌿 Waking up groggy, no matter how much sleep you get
🌿 Afternoon crashes or brain fog
🌿 Anxiety, irritability, or emotional sensitivity
🌿 Cravings for sugar, caffeine, or salt
🌿 Getting sick more often or slower to recover
🌿 Trouble falling asleep or staying asleep

These are all signs that your body is doing its best to keep up—but might be stuck in a stress loop.

The Three Stages of Cortisol Dysregulation

Let’s simplify the typical progression of stress-related cortisol patterns:

1. High & On Alert (Wired & Tired)

You may feel anxious, hyperproductive, or unable to relax.
Sleep is often broken or restless.
Your body is pumping out cortisol to “keep you going,” but it's not sustainable.

2. Flattened Rhythm (Rollercoaster Energy)

You start to feel flat in the morning, then crash mid-afternoon.
You might feel wide awake at night but exhausted during the day.
Cortisol output is inconsistent and confused.

3. Low & Depleted (Burnout Mode)

Fatigue becomes constant.
Motivation dips, and you may feel down or numb.
Your body’s ability to respond to stress or bounce back from illness weakens.

Each stage is your body adapting, trying to protect you. And at any stage, you can begin the journey back to balance.

How to Gently Support Healthy Cortisol Patterns

You don’t need to overhaul your life. Often, the most healing steps are the simplest. Here’s where to start:

1. Reconnect With Morning Light

Your brain uses light to set your cortisol clock. Try to:

Step outside within 30 minutes of waking
Get at least 15 minutes of natural light, even on cloudy days
This helps your body know, “It’s time to wake up and feel alert.”

2. Regulate Your Blood Sugar

Cortisol spikes when your blood sugar dips.

Eat real food regularly—especially protein and healthy fats
Avoid skipping meals, especially breakfast
Try calming drinks like herbal tea instead of multiple coffees

3. Embrace Calming Routines

Soothing your nervous system helps recalibrate cortisol. This might look like:

A warm shower before bed
Gentle stretching or yoga
Journaling, meditation, or prayer
Listening to slow music or nature sounds

4. Use Herbs That Meet You Where You Are

Herbs don’t force your body—they nudge it back into rhythm. This is where herbal adaptogens are commonly used, but not all adaptogens are the same. It is also important to address other influencing factors on your stress, rather than just relying on herbs to fix everything.

The stage of stress and fatigue will determine the type of herbs used, so it is great to work with a skilled practitioner to get the most aligned herbal formulation for your particular situation.

For example, herbs used in states of ‘wired and tired’ will be different to herbs used in the burnout stage.

Some common adaptogens used to support regulating cortisol levels include:

Ashwagandha/Withania
Holy Basil/Tulsi
Siberian Ginseng
Licorice root
Codonopsis

5. Let Yourself Rest Without Guilt

Rest is often the most powerful yet over looked and difficult thing we can implement to support our healing bodies.

Especially if you are in the later stages of burnout and cortisol dysregulation, you will likely need more rest than usual to let your body start doing some deep detox and deep tissue repair.

Start Slow And Simple

Cortisol rhythms don’t get disrupted overnight, and they don’t need to be “fixed” overnight either.

Start with one small act of kindness toward your body. That might be:

Choosing a nourishing breakfast
Turning off your phone 30 minutes before bed
Taking 3 deep breaths before your next task

Hi, I’m Meg, a naturopathic herbalist helping people reconnect with their health through the power of plant medicine. I offer personalised herbal consultations Australia-wide, combining traditional wisdom with modern naturopathic principles to create tailored herbal support for your unique needs.

The information provided on this website is for general informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Please see my full disclaimer here.