What Causes High Cortisol Levels? Understanding Stress, Imbalance, and How to Restore Calm

Cortisol is often called the “stress hormone,” but it’s actually essential for energy, focus, and overall balance. The problem arises when cortisol stays elevated for too long — something that’s becoming increasingly common in our always‑on world. If you’re wondering what causes high cortisol levels, you’re already on the right path to supporting your long-term wellbeing. This guide explores the key drivers behind cortisol imbalance, the symptoms to look out for, and how lifestyle, nutrition, and natural support can help you feel more grounded.

What Is Cortisol and Why Does It Matter?

Cortisol is a hormone produced by the adrenal glands. It plays a central role in your body’s stress response, metabolic regulation, immune function, and even your sleep–wake cycle. In an ideal rhythm, cortisol rises in the morning to energise you and gradually falls throughout the day.

However, modern stressors mean many people experience consistently high cortisol, which can lead to emotional, physical, and cognitive strain. To understand what causes high cortisol levels, it’s important to look at the stressors — both obvious and hidden — that disrupt its natural pattern.

The Most Common Causes of High Cortisol Levels

High cortisol rarely stems from one single issue. For most people, it’s a combination of lifestyle, emotional, and physiological factors working together.

1. Chronic Stress

The body releases cortisol whenever it senses a threat. But today, those “threats” look like endless emails, financial pressures, long commutes, or non-stop mental load. Chronic stress is one of the biggest drivers of persistently elevated cortisol.

• Work overwhelm
• Relationship tension
• Caregiving responsibilities
• Information overload

2. Poor Sleep Quality

Sleep and cortisol have a deeply connected relationship. Not getting enough sleep — or frequently disrupted rest — can cause cortisol levels to rise. Over time, this makes falling asleep and staying asleep even harder.

3. Blood Sugar Imbalance

Large swings in blood sugar can trigger cortisol release. Skipping meals, relying heavily on sugary foods, or eating erratically can signal the body to produce more cortisol to stabilise energy levels.

4. Overtraining or Intense Exercise

Exercise is healthy — but excessive high-intensity workouts without recovery can elevate cortisol instead of reducing it. This is especially common for people who train hard while also juggling everyday stress.

5. Caffeine and Stimulant Overuse

Caffeine naturally stimulates cortisol production. While a morning cup can be perfectly fine, multiple daily coffees or energy drinks can keep cortisol elevated for hours.

6. Inflammation and Illness

The body uses cortisol to manage inflammation. When there’s ongoing low-grade inflammation, cortisol may stay high as the body attempts to restore balance.

7. Emotional Suppression

Ayurveda teaches that unprocessed emotions — particularly fear, frustration, and grief — can keep the nervous system activated. This contributes to ongoing cortisol release even when nothing stressful is happening in the moment.

To explore these causes more deeply, you can learn more through our cortisol guide.

What High Cortisol Feels Like: Common Symptoms

The signs of elevated cortisol vary from person to person, but some patterns are incredibly common. You may notice one or several of the following:

• Feeling “tired but wired” — exhausted yet unable to relax
• Difficulty falling or staying asleep
• Midsection weight changes
• Brain fog or forgetfulness
• Low mood, irritability, or overwhelm
• Digestive discomfort
• Cravings for sugar, salt, or caffeine
• Increased sensitivity to stress

If these symptoms resonate, it’s worth exploring what might be driving your cortisol imbalance.

How Lifestyle Plays a Role in Cortisol Balance

Understanding what causes high cortisol levels is just the beginning. The next step is creating an environment — physically and mentally — that signals safety to your nervous system.

Nourishing Sleep Habits

A consistent sleep routine can make a remarkable difference. Try:

• Going to bed and waking up at the same time daily
• Reducing screens for 60 minutes before bed
• Creating a cool, dark sleep environment
• A calming evening ritual such as gentle stretching or herbal tea

Stress-Reducing Daily Rituals

Small, repeated habits help regulate the stress response. Ayurveda encourages daily grounding practices such as:

• Abhyanga (warm oil massage)
• Slow, deep breathing
• Guided meditation or mindfulness
• Gentle movement like yoga or walking

Supporting Blood Sugar Stability

Balanced meals can prevent cortisol spikes. Focus on:

• Protein at every meal
• Fibre-rich vegetables
• Healthy fats to slow digestion
• Regular eating times

Balancing Exercise

Movement should energise you, not deplete you. If you’re experiencing high cortisol, mixing high-intensity sessions with calming activities can help restore equilibrium.

Where Supplements Fit Into Cortisol Support

While lifestyle shifts form the foundation, supplements can complement these changes. Ingredients traditionally used in both modern wellness and Ayurveda may help the body adapt to stress and maintain inner steadiness.

Adaptogens — such as ashwagandha, rhodiola, and holy basil — have been used for centuries to support resilience. Magnesium and B vitamins also play a key role in nervous system function. Supplements aren’t a replacement for rest or balanced living, but they can be a supportive part of your toolkit.

How vh1be’s Ready Can Support a More Balanced Stress Response

Ready is designed to support your mind and body during demanding days. It brings together modern research and time-honoured botanicals to help you feel more grounded, centred, and capable. When combined with nourishing routines, Ready can be a helpful companion as you work toward healthy cortisol balance.

Frequently Asked Questions

What causes high cortisol levels the most?

Chronic stress is the most common cause. However, poor sleep, blood sugar swings, excessive exercise, and emotional strain can all contribute.

Can high cortisol make you gain weight?

High cortisol is often associated with changes in appetite and fat distribution, especially around the midsection.

Does caffeine raise cortisol?

Yes. Caffeine naturally increases cortisol levels, particularly when consumed in large amounts or on an empty stomach.

How do I know if my cortisol is too high?

Signs may include fatigue, sleep problems, mood shifts, cravings, and difficulty relaxing. A healthcare practitioner can offer testing if needed.

Can stress alone cause high cortisol?

Yes. Long-term psychological stress is one of the strongest triggers for elevated cortisol.

How long does it take to lower cortisol?

It varies widely. Some people notice changes within weeks of adopting supportive habits, while others may take longer depending on lifestyle and overall health.

Is exercise good or bad for high cortisol?

Moderate, mindful movement supports balance, but excessive high-intensity training can keep cortisol elevated.

Can supplements help lower cortisol?

Supplements may support stress resilience, but they work best alongside healthy lifestyle practices.

Is high cortisol the same as adrenal fatigue?

No. High cortisol describes elevated stress hormone levels, while “adrenal fatigue” is not a formally recognised medical condition.

Does poor sleep increase cortisol?

Yes. Disrupted or insufficient sleep can cause cortisol to remain elevated throughout the day.

If you’re ready to support your mind and body through busy seasons, you may find that incorporating supportive habits — alongside products like Ready — helps you feel more balanced and steady.