What Causes High Cortisol Levels? Understanding the Triggers and How to Restore Balance
High cortisol has become one of the most discussed wellbeing topics of the decade, and for good reason. Many people feel wired, tired, overwhelmed, and unsure why their bodies seem stuck in stress mode. If you’ve wondered “what causes high cortisol levels?”, you’re not alone. In this guide, we explore the science and the lived experience of cortisol imbalance, blending modern understanding with Ayurvedic wisdom to help you find clarity—and calm.
What Is Cortisol?
Cortisol is your body’s primary stress hormone, produced by the adrenal glands. It helps you wake up, respond to challenges, regulate metabolism, and maintain steady energy. In short bursts, cortisol is incredibly useful. But when it stays high for too long, it can leave you feeling drained, anxious, and out of rhythm.
What Causes High Cortisol Levels?
There is no single root cause. Instead, cortisol tends to rise due to a combination of lifestyle, emotional, and physiological factors. The body interprets all forms of stress—physical, mental, emotional, or environmental—the same way.
1. Chronic Mental or Emotional Stress
Long-term stress is one of the most common contributors to elevated cortisol. The body cannot always distinguish between a tight deadline and a true threat, so it remains on high alert.
- Work pressure
- Financial worries
- Relationship challenges
- Constant multitasking
- Lack of emotional downtime
2. Poor Sleep or Irregular Sleep Patterns
Cortisol follows a natural daily rhythm, rising in the morning and gradually lowering at night. When sleep is disrupted, this rhythm shifts, sometimes dramatically.
- Insomnia
- Late-night screen use
- Shift work
- Irregular bedtime routines
3. Overexercising or Intense Training
Exercise is beneficial, but too much high-intensity training can trigger prolonged cortisol spikes, especially when paired with insufficient recovery.
4. Blood Sugar Imbalance
Large dips and spikes in blood glucose can signal to the body that it’s under stress, prompting cortisol release.
5. Stimulant Overuse
Caffeine, energy drinks, and certain supplements can heighten the stress response when used excessively.
6. Inflammation or Physical Stress
Illness, injury, or chronic inflammation may also contribute to elevated cortisol as the body tries to regain balance.
7. Environmental Stressors
Your cortisol can rise simply from sensory overload or exposure to unrelenting noise, light pollution, or digital distraction.
Common Symptoms of High Cortisol
Because cortisol interacts with nearly every system of the body, symptoms can vary widely.
- Feeling constantly tired yet wired
- Difficulty relaxing or switching off
- Restless sleep or frequent waking
- Low mood or irritability
- Energy crashes
- Digestive discomfort
- Reduced resilience to stress
If these feel familiar, it can be helpful to explore our cortisol guide for deeper insight into how cortisol functions and what affects it.
Why High Cortisol Happens: A Holistic Perspective
Ayurveda teaches that imbalance occurs when we move out of alignment with our natural rhythms. Modern life often pushes us to operate in a near-constant sympathetic (fight-or-flight) state, overwhelming the nervous system. The combination of overstimulation, under-recovery, and irregular routines can shift cortisol from a helpful ally to a source of internal pressure.
Lifestyle Changes That May Help Lower Cortisol
Small, consistent habits can make a meaningful difference in restoring balance.
1. Reclaim Your Sleep Rhythm
- Keep consistent bed and wake times
- Dim lights in the evening
- Reduce blue light before bed
- Use calming routines like breathwork or gentle stretching
2. Build Stress-Reduction Rituals
- Daily walks
- Meditation or mindfulness
- Slow, grounding movement such as yoga
- Scheduled breaks throughout the day
3. Support Blood Sugar Balance
- Eat balanced meals with protein, fibre, and healthy fats
- Avoid skipping meals
- Reduce ultra-processed foods
4. Adjust Your Exercise Routine
Combine strength training and moderate cardio with restorative movement. Allow for genuine rest days.
5. Create Digital Boundaries
Setting limits on notifications and screen time can reduce cognitive load and help the mind settle.
Where Supplements Fit into Cortisol Balance
Supplements are not a replacement for lifestyle improvements, but they can support the foundation you’re building. Adaptogens—plants traditionally used in Ayurveda and now widely researched—may help the body cope with daily stress more smoothly.
Ingredients often explored for stress support include:
- Ashwagandha
- Rhodiola
- L-theanine
- Magnesium
These botanicals and nutrients are best used alongside good sleep, mindful routines, and nourishing habits.
How vh1be’s Ready Can Support Your Cortisol Rhythm
Ready was designed as a thoughtful blend of adaptogens and modern micronutrients, offering a gentle way to support balance. It’s ideal for people who feel overstretched, overstimulated, or stuck at a high baseline of stress. With consistent use, alongside daily lifestyle shifts, many people report feeling more grounded and mentally steady.
Try Adding a Calm-Supporting Ritual
If you’re looking for a simple place to start, adding Ready to your morning or evening routine can help you build a consistent rhythm. Paired with breathwork, stretching, or journaling, it becomes an anchor in a busy day.
Frequently Asked Questions
Can high cortisol be caused by anxiety?
Yes, ongoing anxiety can keep your body in a stress-responsive state, leading to elevated cortisol over time.
How do I know if my cortisol is high?
Common signs include difficulty unwinding, disrupted sleep, increased irritability, and persistent fatigue. Testing through a healthcare professional can provide clarity.
Does caffeine raise cortisol?
For many people, caffeine can cause a temporary cortisol increase, especially when consumed in large amounts or on an empty stomach.
Can lack of sleep raise cortisol levels?
Yes, poor sleep is one of the strongest triggers for cortisol imbalance. Even one night of disrupted sleep can affect your levels the following day.
What foods help support lower cortisol?
Balanced meals with protein, whole grains, colourful vegetables, and healthy fats may help support steadier energy and reduce stress-related spikes.
Can exercise raise cortisol?
High-intensity exercise temporarily raises cortisol, which is normal. Problems occur when intense training happens too often without recovery.
Do adaptogens help with cortisol?
Adaptogens may support the body’s natural stress response, helping you feel more balanced over time when combined with lifestyle habits.
Is high cortisol permanent?
For most people, cortisol levels can shift with changes in sleep, stress, lifestyle patterns, and supportive routines.
Can high cortisol affect mood?
Yes, cortisol interacts with energy, sleep, and emotional regulation, so imbalances may contribute to mood changes.
If you’re looking for a supportive daily companion on your journey to balance, consider exploring how Ready fits into your routine. It’s crafted to help you feel more grounded, centred, and steady throughout the day.
