Guide: Night-Time Wind‑Down Routine to Lower Your Cortisol

If you feel exhausted during the day but struggle to fall asleep at night, it might be more than just bad luck. Cortisol dysregulation could be the culprit. Cortisol, your body’s primary stress hormone, naturally declines in the evening to prepare you for sleep. However, excessive screen time, late-night stress, and irregular routines can lead to cortisol spikes at bedtime, making restful sleep difficult to achieve.

The good news? With a few targeted tweaks to your nightly routine, you can train your body to wind down naturally, lower evening cortisol, and improve your sleep quality.

What Experts Say About Cortisol and Sleep

Dr. Ashley Mason, a clinical psychologist and researcher at UCSF, explains that cortisol, a hormone that follows a natural circadian rhythm, should be highest in the morning and gradually decrease in the evening. However, when cortisol remains elevated at night, it not only disrupts sleep but also contributes to anxiety, insulin resistance, and even belly fat accumulation.

Chronic stress, poor light hygiene, and stimulating evening habits such as doomscrolling or intense workouts late in the day can all contribute to elevated cortisol levels.

What the Research Shows

A study published in Psychoneuroendocrinology (2021) found that mind-body relaxation practices like guided breathwork or progressive muscle relaxation done before bed significantly lowered nighttime cortisol levels and improved sleep latency in adults with high stress.

Another study published in Frontiers in Neuroscience in 2022 confirmed that exposure to blue light within two hours of bedtime is correlated with elevated cortisol levels and delayed melatonin release.

Step‑By‑Step Wind‑Down Routine to Lower Cortisol

1. Set a Digital Sunset – 2 Hours Before Bed

To improve sleep quality, consider turning off screens or using blue light filters. Blue light emitted by phones, TVs, and laptops can disrupt melatonin production and elevate cortisol levels.

2. Take a Warm Shower or Epsom Salt Bath – 90 Minutes Before Bed

A warm bath helps lower core body temperature after a soak, signaling the body to prepare for sleep. Epsom salts, which contain magnesium, support nervous system relaxation.

3. Try Guided Breathwork – 10 Minutes

Practice diaphragmatic breathing, 4-7-8 breathing, or box breathing to activate your parasympathetic nervous system.

Dr. Nicole LePera, a holistic psychologist, explains that even just five to ten minutes of breathwork can significantly reduce cortisol levels and help calm an agitated mind.

4. Journaling or Brain Dump – 15 Minutes

Spend some time writing down your thoughts, worries, or to-dos to prevent you from ruminating about them at bedtime. Try prompts like these:

• What went well today?
• What’s one thing I can let go of tonight?

5. Herbal Tea or Adaptogens – 30–60 Minutes Before Bed

Consider chamomile, passionflower, lemon balm, or ashwagandha tea. These herbs can help calm the HPA axis, which is responsible for the body’s stress response.

6. Use Dim, Amber Lighting

Switch overhead lights for dimmable lamps or Himalayan salt lamps. Consider using red or amber night bulbs in the evening.

7. Consistency Is Key

Stick to a consistent bedtime and wind-down time every night, even on weekends, to reinforce your body’s natural cortisol rhythm.

Why Lowering Nighttime Cortisol Matters

High evening cortisol levels don’t just impact sleep; they are also associated with several other health conditions.

• Anxiety and panic episodes
• Hormonal imbalances (especially in women)
• Metabolic dysfunction
• Poor immune response
• Premature aging

Sleep isn’t merely rest; it’s a process of hormonal recalibration, as explained by Dr. Sara Gottfried, an integrative physician and author of The Hormone Cure. Without lowering nighttime cortisol levels, you disrupt the healing process.

Quick Wind‑Down Routine Summary

Time Before Bed	Routine	Why It Helps
2 hrs	Digital sunset	Reduces blue light & cortisol
90 min	Warm bath	Triggers body temp drop
60–30 min	Herbal tea	Calms the HPA axis
15 min	Journaling	Clears racing thoughts
10 min	Breathwork	Activates calm nervous state
0 min	Consistent bedtime	Reinforces hormonal rhythm

Reset Your Nights, Rewire Your Hormones

Creating a structured bedtime routine isn’t just about getting more sleep; it’s also a daily opportunity to reset your hormonal balance. When cortisol levels decline properly at night, it positively impacts various aspects of our well-being, including mood, metabolism, immunity, and skin health. So, tonight, dim the lights, sip your tea, and take a few deep breaths. By doing so, you’re teaching your body that it’s safe to rest and rejuvenate.