In the Huberman Lab episode “How to Control Your Cortisol & Overcome Burnout,” Andrew Huberman identifies behavior changes that can help you regulate your cortisol levels naturally, whether that’s lowering them or raising them at the right time of day. He also provides guidance on when supplements are called for and which ones can support cortisol management.
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Managing Your Cortisol Levels
In the episode, the discussion centers on evidence-based strategies for elevating cortisol levels in the morning to enhance focus and energy, while simultaneously learning how to naturally lower cortisol in the evening to promote restorative sleep. Through a combination of light exposure techniques, hydration and nutrition timing, strategic exercise, breathing practices, and targeted supplementation, neuroscientist Andrew Huberman provides listeners with a comprehensive toolkit for working with their body’s natural cortisol patterns rather than against them, ultimately helping to optimize both wakefulness during the day and quality rest at night.
How to Elevate Your Cortisol in the Morning
Cortisol represents a vital hormone with fluctuating levels throughout your day, and optimizing these patterns can boost your health, wellness, and performance. Here are several approaches to elevate your morning cortisol for better energy and alertness.
Huberman emphasizes getting sunlight in your eyes during the first hour after waking, preferably within 30 minutes. This light exposure dramatically increases your cortisol levels, which becomes particularly crucial on cloudy days. If natural sunlight isn’t accessible, a 10,000 lux artificial light serves as an effective alternative until you can get outdoors. Early bright light exposure doesn’t just improve your mood, focus, and alertness—it also promotes lower evening cortisol levels that support quality sleep.
Proper hydration after you wake up is essential, as it boosts alertness and energy while modestly raising cortisol. Consuming 16 to 32 ounces of water, whether plain or with electrolytes, can provide significant benefits. Caffeine can also elevate cortisol, particularly if you’re not a regular caffeine consumer. Even for those accustomed to caffeine who may not experience notable cortisol increases, it can extend cortisol’s beneficial effects. However, Huberman suggests waiting 60 to 90 minutes after waking before having caffeine to prevent a steep cortisol drop later in the day.
Consistent exercise, especially when performed early, can raise your cortisol levels. While familiar workout routines might not produce dramatic spikes, they serve as important signals for your body’s internal clock. You should ideally complete these exercises within the same two to three-hour period daily for optimal consistency. Although evening workouts might elevate cortisol, they won’t interfere with the hormone’s natural decline if you finish them early enough.
How to Lower Your Cortisol in the Evening
To promote better sleep in the evening, you can lower your cortisol levels by using the following strategies.
Eliminate bright artificial light and short-wavelength light from screens to keep your cortisol levels down. Dimming your indoor lighting, particularly two hours after sunset, proves beneficial. Red or amber lighting from incandescent bulbs works well for supporting relaxation. You might also consider phone settings or glasses that block short-wavelength light to help manage your cortisol.
Techniques such as the “physiological sigh”—which involves a double inhale followed by an extended exhale—can rapidly reduce stress and shift your body from a sympathetic to a parasympathetic state that’s ideal for rest. Non-sleep deep rest (NSDR) can also decrease cortisol levels and work best either right after you wake up or if you’re awake during the night.
| The Parasympathetic Nervous System and NSDR Your parasympathetic nervous system is the part of your autonomic nervous system that handles rest and digest functions. It helps your body relax, slow your heart rate, and support digestion. Activating your parasympathetic system can counteract stress effects by creating calm and relaxation. Techniques such as deep breathing, meditation, and yoga stimulate your parasympathetic nervous system, helping reduce stress. Non-sleep deep rest [NSDR] is a relaxation practice that creates deep relaxation while you remain fully conscious. It uses guided meditation techniques to calm your mind and body, promoting rest and stress reduction. You can use NSDR to manage cortisol levels and improve your overall well-being by activating your parasympathetic nervous system. This practice is often recommended for enhancing sleep and reducing stress and anxiety. |
Adding starchy carbohydrates such as rice, potatoes, yams, or homemade pasta to your evening meal can lower your cortisol. These foods increase blood glucose levels, which signals your hypothalamus to decrease cortisol production. This approach may particularly benefit those following low-carbohydrate diets who struggle with sleep issues.
Ashwagandha can reduce cortisol by approximately 11% to 29%, with effective doses ranging from 300 to 600 milligrams. It’s most beneficial when taken during late afternoon or evening hours. Apigenin, which you’ll find in chamomile tea, can also lower cortisol levels and comes in capsule form. Huberman mentions taking 50 milligrams of apigenin nightly for more than eight years to support his sleep.
Supplements such as magnesium threonate (included in the Huberman Lab Sleep Stack), can be used interchangeably with magnesium bisglycinate for sleep support. You should consume these compounds and supplements after dinner or in the evening when your cortisol should reach its lowest point.
3 Creative Ways to Take Control of Your Cortisol
- You can develop a morning ritual by stepping outside to water plants or taking a short walk while combining sunlight exposure with early hydration by bringing a water bottle along. Making it routine to go outdoors first thing in the morning gives you sunlight’s benefits while ensuring you begin hydrating right away. Tending to plants or walking also provides a gentle, mindful activity that establishes a positive start to your day.
- Create a “tech-free hour” before bed by substituting screen time with activities such as reading printed books or doing light household tasks under dim lighting. This approach builds a routine that naturally cuts blue light exposure and encourages relaxation. Choosing activities that don’t demand significant mental energy helps your mind unwind and prepares your body for rest.
- Implement a “carb curfew” by planning your dinner to include starchy carbohydrates and setting a reminder to take magnesium supplements one hour before your target bedtime. Deliberately adding foods such as sweet potatoes or rice to your evening meal and combining it with scheduled supplements creates a nutritional approach designed to reduce cortisol levels and improve sleep quality. You can track this strategy in a journal to observe any shifts in your sleep patterns and overall well-being.
Learn More About Managing Cortisol
To get a better handle on regulating your cortisol levels and understanding cortisol in general, take a look at Shortform’s guide to the Huberman Lab episode “How to Control Your Cortisol & Overcome Burnout.”
Also, check out our Shortcut article “4 Ways to Wake Up Energized.” We all know how important sleep is to our mental, emotional, and physical health. But many of us still aren’t regularly getting that almost-mythical good night’s rest. The cost is clear during our waking hours: chronic tiredness and low energy and productivity. But sleep and productivity experts say there are a few manageable steps anyone can take to sleep better and wake up refreshed.
