Sleep is vital for children’s growth, learning, and emotional well-being. But sometimes, kids struggle to get the rest they need—not because of poor bedtime routines, but because of what’s happening inside their bodies. One key player is cortisol, the body’s main stress hormone.
What Is Cortisol?
Cortisol is produced by the adrenal glands and plays an important role in regulating metabolism, immunity, and the body’s response to stress. It naturally follows a daily rhythm, peaking in the morning to help us wake up and gradually declining at night to allow for restful sleep.
In children, as in adults, cortisol levels that remain elevated into the evening can interfere with the brain’s ability to wind down.
How Elevated Cortisol Affects Children’s Sleep
When cortisol levels are high—whether due to stress, overstimulation, illness, or irregular routines—several sleep disruptions can occur:
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Difficulty Falling Asleep
Cortisol increases alertness and arousal, which can make children feel “wired” at bedtime even if they’re tired. -
Frequent Night Wakings
Elevated nighttime cortisol can trigger restlessness, leading to fragmented sleep and difficulty returning to sleep after waking. -
Reduced Deep Sleep
Cortisol interferes with the brain’s ability to enter and sustain slow-wave sleep, which is crucial for growth hormone release, memory consolidation, and immune health. -
Shifted Sleep-Wake Cycle
If cortisol peaks later in the evening instead of tapering off, children may experience delayed bedtimes and groggy mornings.
Causes of High Cortisol in Kids
Several factors can keep cortisol elevated:
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Stress and anxiety (school pressure, family changes, social difficulties)
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Overstimulation before bed (screens, video games, intense physical activity)
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Irregular schedules (late bedtimes, inconsistent routines)
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Medical conditions (asthma, chronic illness, sleep apnea)
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Environmental stressors (noise, unsafe environments, lack of stability)
Supporting Healthy Cortisol Rhythms
The good news is that daily habits can help regulate cortisol and support healthy sleep:
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Consistent bedtime routine: Predictable steps like bath, story, and lights out signal the body to wind down.
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Reduce evening stimulation: Turn off screens at least an hour before bed and opt for calming activities.
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Promote relaxation: Deep breathing, gentle stretches, or reading can ease stress.
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Encourage outdoor play: Natural light exposure during the day helps set the body’s internal clock.
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Model calm evenings: Children often mirror parental stress—quiet, unrushed family time can lower everyone’s cortisol.
Final Thoughts
Cortisol is a normal and necessary hormone, but when levels stay high at night, it can disrupt children’s sleep. Over time, poor sleep can affect mood, learning, growth, and overall health. By creating calming routines, reducing stress, and supporting natural rhythms, parents can help children get the restorative rest their growing bodies need.
If you or someone you know struggles with sleep, please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.
