ANCSLEEP BLOG

Cortisol is often called the "stress hormone," but its role in the body is much more complicated than simply responding to stressful situations.

Cortisol helps regulate metabolism, blood pressure, immune function, alertness, and the body's response to stress. It also follows a predictable daily pattern that is closely connected to your circadian rhythm.

Your circadian rhythm is your body's internal 24-hour clock. It helps coordinate sleep, wakefulness, hormone production, body temperature, metabolism, and other biological processes.

When your circadian rhythm is functioning normally, cortisol levels typically rise and fall at predictable times throughout the day. When the circadian system becomes disrupted, cortisol patterns can also change.

Understanding the relationship between cortisol and your circadian rhythm can help explain why irregular schedules, nighttime work, chronic stress, and poor sleep can sometimes leave you feeling tired during the day but wide awake at night.

What Is Cortisol?

Cortisol is a steroid hormone produced by the adrenal glands.

It plays an important role in helping your body respond to physical and psychological demands.

Cortisol helps:

• Regulate blood sugar
• Support blood pressure
• Influence metabolism
• Modulate immune function
• Promote alertness
• Support the body's response to stress
• Help regulate the sleep-wake cycle

Although cortisol is often associated with stress, you need cortisol every day to function normally.

Cortisol Is Not "Bad"

The goal isn't to eliminate cortisol.

Cortisol is essential for health. The problem occurs when cortisol levels are consistently too high, too low, or released at inappropriate times.

Timing matters.

Your body is designed to produce more cortisol at certain times of day and less at others.

What Is the Circadian Rhythm?

Your circadian rhythm is an internal biological clock that operates on an approximately 24-hour cycle.

It helps coordinate many processes, including:

• Sleep and wakefulness
• Hormone production
• Body temperature
• Appetite
• Metabolism
• Alertness
• Digestion

Your brain's suprachiasmatic nucleus (SCN) acts as the body's primary circadian clock.

Light is one of the most powerful signals that keeps this clock synchronized with the outside world.

Learn more about this process in How Does Light Affect Sleep?.

Your Circadian Rhythm Doesn't Only Control Sleep

It can be tempting to think of the circadian rhythm as simply your sleep schedule.

In reality, your circadian system coordinates biological processes throughout your entire body.

Hormones such as cortisol and melatonin follow daily patterns that help your body transition between wakefulness and sleep.

How Does Cortisol Follow a Circadian Rhythm?

Cortisol normally follows a predictable daily pattern called the diurnal cortisol rhythm.

In general, cortisol levels begin increasing during the latter part of the night and rise around the time you wake up.

Cortisol typically reaches one of its highest levels in the morning and gradually decreases throughout the day.

By nighttime, cortisol levels should generally be much lower.

This pattern helps promote alertness during the day while allowing your body to transition toward rest at night.

The Cortisol Awakening Response

One important component of the daily cortisol pattern is the cortisol awakening response (CAR).

Cortisol levels typically increase substantially during the first 30–45 minutes after waking.

This increase is thought to help prepare the body for the demands of the day.

It is one reason you naturally experience a transition from sleep to alertness in the morning.

How Does Cortisol Affect Sleep?

Cortisol and sleep have a bidirectional relationship.

Your circadian system influences cortisol production, while cortisol can influence your ability to sleep.

Ideally, cortisol levels are relatively low at night.

If cortisol remains elevated when you're trying to sleep, it may contribute to increased alertness and difficulty winding down.

High Cortisol at Night Can Promote Alertness

Cortisol is designed to help you stay alert.

That's useful during the day but counterproductive at bedtime.

Elevated nighttime cortisol may contribute to:

• Difficulty falling asleep
• Restlessness
• Frequent nighttime awakenings
• Feeling "wired but tired"
• Early morning awakenings
• Poor sleep quality

ANC Sleep explores this relationship in How Chronic Stress Disrupts the Hormones That Control Your Sleep.

What Happens When Your Circadian Rhythm Is Disrupted?

Your circadian rhythm depends on consistent environmental signals.

These include:

• Light exposure
• Sleep timing
• Meal timing
• Physical activity
• Social activity

When these signals become inconsistent, your internal clock can become misaligned.

Shift Work

People who work overnight or rotating shifts may sleep during the day and remain awake at night.

This reverses the typical relationship between environmental cues and sleep.

The body may still produce cortisol according to its internal clock even when the person's schedule requires them to sleep.

Over time, this mismatch can contribute to fatigue and difficulty sleeping.

Jet Lag

Travel across multiple time zones can also temporarily disrupt your circadian rhythm.

Your internal clock remains aligned with your previous time zone while the external environment has changed.

It may take several days for your biological rhythms to adjust.

Irregular Sleep Schedules

You don't have to work night shifts to disrupt your circadian rhythm.

Frequently changing your bedtime and wake time can also make it more difficult for your body to maintain a consistent rhythm.

Sleeping until noon on weekends after waking at 6 a.m. during the workweek is one example of a schedule that can create significant differences in daily timing.

How Does Chronic Stress Affect Cortisol and Circadian Rhythm?

Stress and circadian rhythms are closely connected.

Acute stress temporarily activates the body's stress response. Once the stressful event passes, cortisol levels should gradually return toward baseline.

Chronic stress is different.

Chronic Stress Can Alter Cortisol Patterns

When stress persists for weeks or months, the body's stress-response system can become dysregulated.

Rather than simply having "high cortisol," some people may develop changes in the normal timing or pattern of cortisol release.

This may contribute to sleep problems, which can further disrupt circadian regulation.

The result can become a cycle:

Chronic stress → disrupted sleep → circadian disruption → altered cortisol rhythm → more difficulty sleeping

Learn more about the relationship between stress and sleep in How Chronic Stress Impacts REM Sleep.

Cortisol and Melatonin: Two Hormones With Opposing Rhythms

Cortisol isn't the only hormone involved in the sleep-wake cycle.

Melatonin is another important circadian hormone.

Melatonin production typically increases in the evening as your body prepares for sleep. Cortisol generally follows the opposite pattern, decreasing throughout the day and reaching relatively low levels at night.

You can think of these hormones as part of a coordinated transition:

Morning: Cortisol rises → alertness increases

Evening: Cortisol decreases + melatonin increases → sleepiness increases

This isn't a simple "cortisol versus melatonin" switch, but the timing of both hormones contributes to the body's transition between wakefulness and sleep.

Why Timing Matters

If your internal clock is disrupted, the timing of cortisol and melatonin release may become less aligned with your desired sleep schedule.

For example, exposure to bright light late at night may signal to your brain that it is still daytime, potentially delaying the normal biological processes associated with sleep.

Can Poor Sleep Increase Cortisol?

Yes, sleep deprivation and fragmented sleep can affect the body's stress-response system.

After inadequate sleep, some people experience changes in cortisol regulation and increased physiological stress.

This creates another potentially self-reinforcing cycle:

Poor sleep → altered stress regulation → increased physiological arousal → more difficulty sleeping

This is one reason chronic sleep deprivation can affect much more than your energy level.

For additional information, read Sleep Quality and Mental Health: Why Rest Is Key to Emotional Wellness.

How Can You Support a Healthy Cortisol Rhythm?

You don't need to measure your cortisol every day to support healthy circadian function.

Instead, focus on the environmental and behavioral signals that help regulate your internal clock.

Get Bright Light in the Morning

Morning light is one of the strongest signals for synchronizing your circadian rhythm.

Try spending time outside soon after waking, particularly if possible.

Even a short morning walk can combine light exposure with physical activity.

Keep a Consistent Wake Time

Your wake time is an important anchor for your circadian rhythm.

Try to wake at approximately the same time each day, including weekends.

You don't have to maintain a perfectly identical schedule, but large differences can make circadian regulation more difficult.

Exercise During the Day

Regular physical activity can support healthy sleep and circadian function.

You don't need an intense workout.

Walking, stretching, gardening, and other light activities can provide beneficial daytime movement.

Learn more about how light physical activity impacts sleep.

Reduce Bright Light at Night

Bright light exposure late in the evening can interfere with the body's preparation for sleep.

Consider dimming the lights in your home during the hour or two before bed.

You can also reduce screen exposure or use night-mode settings when appropriate.

Avoid Excessive Caffeine Late in the Day

Caffeine can increase alertness and make it more difficult to fall asleep.

If you regularly consume caffeine throughout the afternoon or evening, experiment with an earlier cutoff.

Read more about caffeine and sleep.

Create a Consistent Bedtime Routine

A predictable wind-down routine can help signal that the active portion of your day is ending.

Your routine might include:

• Taking a warm shower
• Reading
• Gentle stretching
• Listening to calming music
• Journaling
• Practicing relaxation techniques

For additional strategies, see these sleep hygiene tips for better sleep.

Can You Tell if Your Cortisol Is Disrupted?

You generally cannot determine your cortisol pattern based solely on symptoms.

Symptoms such as fatigue, difficulty sleeping, anxiety, or changes in energy can have many potential causes.

Cortisol testing may sometimes be appropriate for specific medical concerns, but testing is not routinely necessary simply because someone has difficulty sleeping or feels stressed.

Don't Assume Every Sleep Problem Is a Cortisol Problem

"Cortisol imbalance" has become a popular explanation for many symptoms online.

However, sleep problems can have numerous causes, including:

• Insomnia
• Sleep apnea
• Restless legs syndrome
• Circadian rhythm disorders
• Medication effects
• Anxiety
• Depression
• Chronic pain
• Hormonal changes
• Environmental factors

If sleep problems persist, a healthcare professional or sleep specialist can help determine what may be contributing to them.

When Should You Talk to a Doctor?

Consider speaking with a healthcare professional if you consistently:

• Have difficulty falling asleep
• Wake frequently during the night
• Wake too early
• Feel excessively tired during the day
• Have significant changes in your sleep schedule
• Work overnight or rotating shifts
• Experience persistent anxiety or stress
• Have symptoms that interfere with daily functioning

A sleep evaluation may be appropriate if you have symptoms such as loud snoring, gasping during sleep, witnessed pauses in breathing, or significant daytime sleepiness.

The Bottom Line

Cortisol and your circadian rhythm are closely connected systems that help regulate alertness, sleep, metabolism, and the body's response to stress.

Cortisol normally follows a predictable daily pattern, rising around the time you wake and gradually declining throughout the day. At night, lower cortisol levels help create an environment conducive to sleep.

Chronic stress, irregular schedules, nighttime light exposure, shift work, and insufficient sleep can disrupt this carefully coordinated system.

The good news is that simple habits can help reinforce a healthy circadian rhythm. Morning light, consistent sleep and wake times, daytime physical activity, reduced nighttime stimulation, and healthy sleep habits can all provide your body with stronger signals about when to be awake and when to sleep.

If persistent sleep problems continue despite these changes, don't assume that cortisol is necessarily the cause. A healthcare professional or sleep specialist can help identify the underlying issue and determine whether further evaluation is appropriate.

Please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals. 

Stress is a normal part of life. A busy workday, relationship problems, financial concerns, or a major life change can all temporarily increase stress levels.

Occasional stress is unlikely to cause lasting changes to your sleep. Chronic stress, however, can have a much more significant impact.

When your body remains in a heightened state of alertness for weeks or months, it can become harder to fall asleep, stay asleep, and move normally through the different stages of sleep. One stage that may be particularly affected is rapid eye movement (REM) sleep.

REM sleep plays an important role in emotional processing, memory, learning, and overall brain health. Understanding how chronic stress affects REM sleep can help explain why prolonged periods of stress can leave you feeling mentally and physically exhausted.

What Is REM Sleep?

Sleep isn't one uniform state. Throughout the night, your brain moves through several stages of non-REM sleep before transitioning into REM sleep.

REM sleep is characterized by increased brain activity, rapid eye movements, and temporary muscle paralysis that prevents you from physically acting out most dreams.

REM sleep becomes more prominent during the second half of the night. This means that disruptions that occur later in the night can potentially reduce the amount of REM sleep you receive.

Why Is REM Sleep Important?

REM sleep is associated with several important processes, including:

• Emotional processing
• Memory consolidation
• Learning
• Brain development
• Regulation of mood
• Processing of experiences and information

Although scientists are still learning exactly why REM sleep is necessary, evidence suggests that it plays an important role in maintaining healthy cognitive and emotional functioning.

What Happens to Your Body When You're Stressed?

Stress activates the body's fight-or-flight response.

When your brain perceives a threat, your body releases hormones such as cortisol and adrenaline. These hormones increase alertness and prepare you to respond to danger.

This response is useful when you need to react quickly to an immediate threat.

The problem occurs when your stress response remains activated long after the stressful situation has passed.

The Stress Response and Sleep

Normally, cortisol follows a daily rhythm. Levels tend to be higher in the morning and gradually decrease throughout the day, helping your body prepare for sleep at night.

Chronic stress can disrupt this pattern.

As discussed in How Chronic Stress Disrupts the Hormones That Control Your Sleep, prolonged stress can affect the hormonal systems involved in sleep regulation.

This can leave your brain in a state of increased arousal when it should be winding down.

How Does Chronic Stress Affect REM Sleep?

Chronic stress can interfere with normal sleep architecture, which refers to the pattern and progression of sleep stages throughout the night.

Instead of moving smoothly through sleep stages, someone experiencing chronic stress may experience more fragmented or disrupted sleep.

Stress May Delay REM Sleep

In some circumstances, elevated stress and physiological arousal may delay the transition into REM sleep.

If it takes longer to fall asleep or you experience repeated awakenings during the first part of the night, you may have less opportunity to reach or maintain REM sleep.

Stress Can Fragment REM Sleep

Even if you enter REM sleep normally, chronic stress can contribute to nighttime awakenings.

This may interrupt REM periods and prevent you from getting sustained periods of REM sleep.

Frequent nighttime awakenings can have multiple causes. If you're waking repeatedly throughout the night, explore common causes of frequent nighttime awakenings.

Stress Can Change Dreaming

Stress may also affect the emotional intensity and content of dreams.

During stressful periods, some people report more vivid, unpleasant, or emotionally intense dreams.

Stress-related dreams and nightmares can then contribute to additional awakenings, creating another pathway through which stress may interfere with REM sleep.

Why Does Stress Make It Harder to Sleep?

Chronic stress can affect sleep through both physical and psychological mechanisms.

Racing Thoughts

One of the most obvious effects of stress is difficulty quieting your mind.

You may find yourself thinking about:

• Work
• Finances
• Relationships
• Family responsibilities
• Health concerns
• Upcoming events
• Problems that need to be solved

This mental activity can make it difficult to transition from wakefulness into sleep.

Increased Physical Arousal

Stress doesn't just affect your thoughts.

You may also experience:

• Increased heart rate
• Muscle tension
• Sweating
• Rapid breathing
• Restlessness
• Gastrointestinal discomfort

These physical sensations can make it difficult for your body to enter a relaxed state.

Changes in Sleep Habits

Chronic stress can also lead to behaviors that indirectly interfere with sleep.

For example, someone experiencing prolonged stress may:

• Stay up late working
• Spend more time on their phone
• Consume more caffeine
• Exercise less
• Sleep at inconsistent times
• Drink alcohol to relax
• Nap during the day

These behaviors can further disrupt the sleep-wake cycle.

Can Poor REM Sleep Make Stress Worse?

The relationship between stress and sleep works in both directions.

Stress can disrupt sleep, but inadequate or fragmented sleep can also make it harder to regulate emotions and cope with stress.

After a poor night's sleep, you may notice that relatively minor problems feel more overwhelming.

You may also have:

• Less patience
• More irritability
• Difficulty concentrating
• Increased emotional sensitivity
• Lower motivation
• Greater difficulty managing stressful situations

This can create a cycle:

Chronic stress → disrupted sleep → reduced emotional resilience → increased stress → more disrupted sleep

Breaking this cycle often requires addressing both stress and sleep.

How Stress and Anxiety Can Affect Sleep

Stress and anxiety frequently overlap, but they are not exactly the same.

Stress is often connected to an identifiable situation or circumstance, while anxiety can persist even when there is no immediate threat.

Both can contribute to hyperarousal and difficulty sleeping.

If you're interested in learning more about the relationship between sleep and emotional health, read Sleep Quality and Mental Health: Why Rest Is Key to Emotional Wellness.

Anxiety Can Make It Hard to Turn Off Your Brain

Someone experiencing anxiety may become increasingly focused on whether they will be able to sleep.

This can create another cycle:

Anxiety about sleep → increased arousal → difficulty sleeping → greater anxiety about sleep

Over time, the bedroom itself can become associated with worry and frustration.

Can You Get More REM Sleep?

You cannot directly force your brain to produce more REM sleep.

Instead, focus on creating conditions that allow your body to move naturally through its normal sleep cycles.

Prioritize Consistent Sleep

Going to bed and waking up at approximately the same time each day can help regulate your circadian rhythm.

Consistency gives your brain predictable signals about when it should be awake and when it should be asleep.

Give Yourself Time to Wind Down

If you go directly from answering work emails or scrolling through stressful news to getting into bed, your brain may not have enough time to transition into a relaxed state.

Create a buffer between daytime responsibilities and sleep.

Consider:

• Reading a book
• Taking a warm shower
• Stretching
• Listening to calming music
• Practicing deep breathing
• Journaling
• Meditating

Limit Caffeine Later in the Day

Caffeine stimulates the central nervous system and can contribute to difficulty falling asleep or staying asleep.

If stress has you relying on coffee or energy drinks throughout the day, consider whether caffeine may be contributing to the problem.

Read more about how caffeine can affect sleep.

Get Regular Physical Activity

Physical activity can be an effective way to manage stress while also supporting healthy sleep.

You don't necessarily need an intense workout. Walking, stretching, gardening, and other forms of light activity can help you incorporate more movement into your day.

Learn more about how light physical activity can impact sleep.

What About Sleep Medications?

People experiencing stress-related sleep problems sometimes turn to sleep medications.

Medication may be appropriate in certain circumstances, but it does not necessarily address the underlying cause of chronic stress.

Additionally, different sleep medications can affect sleep architecture differently.

If you're considering medication for persistent insomnia, talk with a healthcare professional about the potential benefits and risks.

For a broader overview, read Understanding Sleep Medications: A Guide to Common Options.

When Should You Seek Help for Stress-Related Sleep Problems?

Occasional stress-related sleep disruption is normal.

However, consider talking with a healthcare professional if sleep problems persist for several weeks or begin interfering with your daily life.

You may benefit from an evaluation if you:

• Regularly struggle to fall asleep
• Frequently wake during the night
• Wake too early and cannot return to sleep
• Feel exhausted despite spending enough time in bed
• Experience persistent anxiety
• Have frequent nightmares
• Rely on alcohol or medication to fall asleep
• Have significant daytime sleepiness

Persistent difficulty sleeping may indicate insomnia or another underlying sleep disorder rather than simply being a consequence of stress.

The Bottom Line

Chronic stress can interfere with normal sleep architecture and may affect REM sleep by increasing physiological and psychological arousal, delaying sleep, and contributing to nighttime awakenings.

Because REM sleep is concentrated more heavily in the latter part of the night, fragmented or shortened sleep can reduce opportunities to experience sustained REM periods.

The relationship is also bidirectional. Poor sleep can make it more difficult to regulate emotions and cope with stress, potentially creating a cycle of stress and sleep disruption.

Managing chronic stress, maintaining a consistent sleep schedule, getting regular physical activity, and creating a relaxing bedtime routine can all support healthier sleep.

If sleep problems persist despite lifestyle changes, consider speaking with a healthcare professional or sleep specialist. Persistent sleep disruption may require treatment beyond simply trying to reduce stress.