Stanford neuroscientist Andrew Huberman reveals the secret to controlling cortisol: "It improves sleep."
In recent years, cortisol has become a focus of many discussions about burnout, restorative rest, good night's sleep, longevity, and the ability to multitask. Known as the "stress hormone," it plays essential roles in survival, but when elevated for long periods, it negatively affects metabolism, the immune system, and emotional balance.
In the latest edition of the Huberman Lab podcast, Andrew Huberman, a neuroscientist and researcher at Stanford University, delved deeper into this phenomenon.
“ Controlling cortisol rhythms is one of the most powerful factors for health and well-being,” he stated in his talk, in which he suggested making simple changes to your daily routine to improve your physical and mental health.
The neurobiologist emphasized that "it is especially important for the brain, since it promotes glucose availability and helps maintain attention and memory."
This hormonal hyperactivity can disrupt sleep cycles, making it difficult to get a good night's sleep. In particular, sleeping in an extreme fetal position or with constant muscle tension can prevent the nervous system from relaxing during the night.
The specialist suggests some adjustments to improve and maintain cortisol levels adequately during the day and ensure they reach the correct levels at night.
- Get some sunlight in the morning
- Drink water as soon as you wake up
- Eat foods like grapefruit
- Do physical exercise in the first hours of the day
- Drink coffee between half an hour and an hour after waking up.
- Before bed: You should stop using screens at least two hours before going to bed, avoid caffeine, and practice some relaxation exercises.
Morning exercise can help regulate cortisol levels throughout the day. Photo: Getty Images
There are some symptoms and behaviors that allow anyone to determine if they have high cortisol levels. A blood test can also be performed, in the morning and on an empty stomach, to determine the exact amount of the hormone in the body.
During the night, its presence at high levels can cause micro-awakenings, restlessness, and a feeling of fatigue upon waking.
Sleep specialists have suggested that certain sleeping positions should not be overlooked, as they reflect physiological activity that may be related to the overproduction of cortisol, a hormone released in stressful situations. These include sleeping in a deeply curled fetal position; clenching the hands; grinding the teeth (bruxism); and lying face down with a tense neck.
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