Sleep is essential for overall well-being, impacting everything from brain function and mood regulation to athletic performance and immune health, New York Post reports.
Yet, for many people, poor sleep is a persistent issue. Not getting enough rest can leave you feeling exhausted, anxious, and emotionally drained.
According to Massachusetts-based holistic practitioner MaryBeth Ayer, certain sleep habits may be red flags for elevated cortisol, the body’s primary stress hormone. While occasional restlessness is normal, if you consistently experience at least three of these 10 problematic sleep behaviors, it may be time to see a doctor.
“Waking up feeling exhausted is frustrating,” Ayer recently shared on TikTok.
Her advice? Pay attention to your sleep patterns and recognize when your body might be signaling an underlying issue.
10 Sleep Habits That Shouldn’t Be Ignored
If any of these behaviors have become regular occurrences, it may be a sign of elevated cortisol levels:
- Waking up between 3 and 4 a.m. — This could be a result of your body’s natural stress response kicking in, often linked to higher cortisol levels.
- Intense, stressful dreams — Vivid, high-stress dreams may be your brain’s way of processing unresolved anxiety.
- Excessive sweating at night — Night sweats may be linked to hormonal imbalances, including heightened cortisol production.
- Racing thoughts before bedtime — If your mind won’t stop racing, it could be a sign of stress, anxiety, or overstimulation.
- Shoulder, neck, or wrist pain upon waking — Pain and stiffness may result from cortisol-related muscle tension.
- Feeling tired all day but wide awake at bedtime — Being drowsy during the day yet wired at night may indicate misaligned cortisol rhythms.
- Tossing and turning throughout the night — This is often a sign of stress or an inability to reach deep, restorative sleep.
- Teeth grinding (bruxism) at night — Grinding your teeth during sleep is frequently associated with stress and anxiety.
- Overheating in bed — If you frequently feel too warm at night, your body’s stress response may be overactive.
- Feeling exhausted even after a full night’s sleep — Persistent fatigue despite getting seven or more hours of sleep could indicate poor-quality sleep, often caused by hormonal disruptions.
Cortisol, often referred to as the “stress hormone,” plays a critical role in the body’s fight-or-flight response. While it’s useful in short bursts, persistently high cortisol levels can lead to health problems like weight gain, high blood pressure, weakened muscles, and increased risk of diabetes. It can also disrupt your ability to sleep soundly.
If three or more of the aforementioned sleep habits describe your experience, Ayer recommends getting your hormone levels checked. Consistently high cortisol could be linked to chronic stress or even a rare condition called Cushing’s syndrome, a hormonal disorder that occurs when the body is exposed to excessive cortisol for extended periods.
The good news is that there are ways to manage cortisol and improve sleep quality. Experts recommend the following steps to regain control of your sleep schedule:
- Exercise regularly — Physical activity can help regulate cortisol and improve sleep quality.
- Reduce caffeine consumption — Avoid caffeine, especially later in the day, as it can overstimulate the nervous system and raise cortisol levels.
- Practice stress management — Techniques like meditation, breathing exercises, and mindfulness can help reduce stress and promote better sleep.
- Maintain a balanced diet — Ayer suggests having a small, protein-rich snack before bedtime to help stabilize blood sugar. Try Greek yogurt, peanut butter, or a banana about an hour before sleep.
If these lifestyle changes aren’t enough and your sleep issues persist, it may be worth consulting a healthcare provider. They can check for hormonal imbalances or underlying health conditions, like Cushing’s syndrome, which is marked by symptoms like weight gain, muscle weakness, and a rounded “moon face” appearance.
Actress and comedian Amy Schumer revealed in early 2024 that she had been diagnosed with Cushing’s syndrome, reportedly after receiving high-dose steroid injections. Her experience has raised awareness of the condition, highlighting the importance of recognizing and addressing potential symptoms before they worsen.
Everyone has the occasional sleepless night, but chronic sleep disturbances are different. If you identify with three or more of the 10 sleep habits outlined here, you may want to see a healthcare professional. They can assess your cortisol levels and help identify potential hormonal imbalances or sleep-related disorders.
