11 Simple Ways to Lower Cortisol Naturally + Why It Matters

Stress seems to be an inevitable part of life these days. From never-ending to-do lists to the constant buzz of notifications, our bodies are in overdrive just trying to keep up. This is where cortisol, the body’s primary stress hormone, plays a role. While cortisol is vital for helping us manage challenging situations, having too much of it for too long can seriously affect your health. The bright side? There are many scientifically proven ways to lower cortisol naturally. Here, we’ll explain what cortisol is, why it’s important, and introduce 11 easy, natural methods to help you lower it.

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My Healing Journey

At age 21 fresh out of college, I decided to launch a tech startup in the creator economy. While I do not regret my decision, I wish I had known better ways to cope with stress and to take better care of myself. Instead, I gained 20 pounds, had anxiety, and also was diagnosed with breast cancer at age 24. That diagnosis hit me like a ton of bricks—it was a wake-up call that I couldn’t ignore. It became clear that I needed to make some big changes in my life.

So, I turned everything around. I completely immersed myself in holistic healing, nutrition, biohacking, and epigenetics. Amazingly, just four months after my diagnosis, I was in remission. Today, I’m still in remission, 20 pounds lighter, healthier, happier, and doing what I love. While my transformation wasn’t entirely due to lowering cortisol levels, it was a significant factor. Keeping stress in check remains an essential part of staying cancer-free and living my best, healthiest life.

What is Cortisol and Why Does it Matter?

Cortisol is known as the body’s stress hormone, and for good reason–it’s one of the main chemicals your body produces to help you handle stressful situations. It’s released by the adrenal glands, which sit right on top of your kidneys, and it works hand-in-hand with your brain through a communication system called the Hypothalamic-Pituitary-Adrenal (HPA) axis. This system acts like your body’s internal stress manager, signaling when to crank up cortisol levels and when to dial them back down.

When your brain senses a stressor–like a looming deadline, a tough workout, or a meeting with your boss–your adrenal glands release cortisol to help you power through. It mobilizes stored energy from muscles and tissues, boosts your alertness, and even reduces inflammation to keep your body functioning smoothly under pressure. But, when it is released constantly over a long period of time, it can affect your body negatively.

High Cortisol Symptoms

Cortisol is essential, however, the problem arises when stress lingers and your cortisol levels stay elevated for too long. Our bodies can’t differentiate between a life or death situation and everyday modern stressors, such as work emails, sitting in traffic, or reading the news. It still triggers the same functions.

General signs and symptoms of too much cortisol include:

Weight gain (particularly around your belly and upper back)

Round or puffy face
Skin problems like acne, thinning skin, or easy bruising
Fatigue and feeling “wired but tired”

Poor sleep
Difficulty concentrating or brain fog
Mood changes such as irritability, anxiety, or depression

Weakened immune system
Digestive issues, like bloating or indigestion
High blood pressure

Cravings for sugary or salty foods
Hair thinning or hair loss
Irregular or absent menstrual cycles

Since high cortisol levels trigger several symptoms it can be hard to pinpoint if cortisol levels are the issue. You will need to see a doctor for a formal diagnosis, which often requires a blood, saliva, or urine test. The most reliable tests are the DUTCH (Dried Urine Test for Comprehensive Hormones) and HUMAP (Hormone and Urinary Metabolites Analysis Profile).

11 Simple Ways to Lower Cortisol Naturally

Prioritize Quality Sleep

Sleep is one of the most powerful tools for regulating cortisol levels. Poor sleep or staying up too late can cause a cortisol spike. Aim for 7-9 hours of quality sleep each night, and stick to a consistent bedtime routine.

To optimize your sleep, create a calming wind-down ritual, keep your bedroom cool and dark, and avoid screens at least an hour before bed. I know avoiding screens is tough (hello, doom scrolling!), so try setting your phone to a red light filter or invest in blue light-blocking glasses (I love the red glasses from TruDark, I wear eyeglasses and I can wear these right on top). Bonus: wind-down activities like reading or meditation can naturally lower cortisol, helping you wake up refreshed and ready to go.

Expose Yourself to Sunlight in the Morning

Morning sunlight helps regulate your circadian rhythm and aligns your cortisol levels with the day’s natural flow. Aim to step outside for at least 15 minutes shortly after waking up, and if natural light isn’t an option, consider using a light therapy box to simulate the effect.

I live in New York, and during the winter, getting sunlight early in the morning can be challenging—who doesn’t want to stay in bed for five more minutes? So, two things that help me regulate my circadian rhythm are my hatch alarm and a lightbox. My hatch alarm clock gently simulates a sunrise to wake me up—no cortisol spike required.

Grounding

Grounding, or earthing, is a simple yet powerful way to lower cortisol naturally by reconnecting with the earth’s energy. Walking barefoot on grass, sand, or soil helps reduce inflammation, improve sleep, and regulate your nervous system—all of which play a role in managing stress. Studies suggest that direct contact with the earth can lower cortisol levels and promote a sense of calm by shifting your body out of fight-or-flight mode.

If going barefoot outside isn’t an option, grounding mats or mattress covers can offer similar benefits indoors. I live in NYC in a small studio, so I got Earthing’s Mattress Cover, which is placed under my sheets. And just like that, I get 8 hours of grounding and awesome quality sleep every night. I also got a grounding mat, which is under $30, and I use it when working on my desk.

Eat a Balanced, Anti-Inflammatory Diet

Your diet plays a huge role in managing cortisol. Focus on whole, nutrient-dense foods like leafy greens, fatty fish, berries, nuts, and seeds to help reduce inflammation and stabilize blood sugar levels. Processed carbs and sugary snacks? Not so much—they can spike your cortisol levels.

My rule of thumb? Stick to real, whole foods and steer clear of anything ultra-processed. Not only will this help lower your cortisol, but it’ll also make you feel amazing overall.

Incorporate Adaptogens

Adaptogenic herbs like ashwagandha, rhodiola, and holy basil are known for their ability to help the body adapt to stress and balance cortisol levels.

I personally take an ashwagandha supplement—it keeps me calmer throughout the day, especially during busy weeks. However, it’s important to cycle adaptogens to give your adrenals a break. A good starting point? Take ashwagandha for 6–8 weeks, then pause for 4–6 weeks.

Limit Caffeine and Alcohol

Caffeine and alcohol can be sneaky stressors that elevate cortisol. Caffeine can trigger a cortisol spike, especially when consumed on an empty stomach, while alcohol can disrupt sleep and throw off your natural stress-response cycle. Instead of reaching for that second cup of coffee or an evening cocktail, try herbal teas, or mushroom coffee to help you relax without the cortisol surge.

If you wear a fitness tracker, like the Ultrahuman ring, you’ll probably notice a big difference in your sleep score after skipping that evening cocktail or limiting your coffee intake after noon.

Have Breakfast Before Coffee

Drinking coffee on an empty stomach can lead to a cortisol spike. Instead, start your day with a balanced breakfast. After that, feel free to enjoy your coffee without the stress-induced jitters. Trust me, this one small change makes mornings feel so much smoother.

Opt for Low-Intensity Movement

Exercise is great for stress management, but high-intensity workouts can sometimes raise cortisol. Swap that HIIT session or SoulCycle class for low-intensity movement like walking, pilates, or yoga. These activities are easier on your body and help bring cortisol levels back to balance.

Infrared Sauna & Red Light Therapy

Both infrared sauna and red light therapy are powerful tools for lowering cortisol naturally. Infrared saunas promote deep relaxation by warming the body from the inside out, which helps reduce stress, improve circulation, and support detoxification. Plus, the heat triggers endorphin release, counteracting the effects of cortisol.

Red light therapy, on the other hand, works at the cellular level to reduce inflammation, enhance mitochondrial function, and support nervous system balance—all of which help bring cortisol levels down. If you’re looking to incorporate red light therapy into your routine, some of the best brands out there include Joovv and Mito Red Light. I personally own different devices from both brands and only have good things to say.

Practice Relaxation Techniques

Relaxation techniques like deep breathing help signal your brain to shift out of fight-or-flight mode. One of my favorites is box breathing. It’s super simple: inhale through your nose for four counts, hold for four, exhale through your mouth for four, and pause for another four. I use it when I feel stressed or right before bed—it works every time.

Meditation is another game-changer. Studies show that regular meditation can significantly lower cortisol, improve focus, and help you feel more emotionally balanced. Even a quick 5-minute session can help you hit the reset button.

Up Your Mineral Intake

Minerals like magnesium, potassium, and zinc are crucial for managing cortisol. Magnesium, in particular, calms the nervous system and promotes relaxation, yet most people are deficient. Load up on foods like leafy greens, avocados, bananas, nuts, and seeds, or try a supplement.

I take magnesium glycinate—400mg every night before bed. It’s my secret weapon for better sleep and stress management. Start with 200–600mg, depending on your tolerance, and consider trying a magnesium bath or spray for extra relaxation.

Social media can be a sneaky source of stress. Constant notifications, comparison traps, and endless scrolling all add to cortisol spikes. I’ve gone as far as deleting all social media apps from my phone during certain periods, and honestly, it’s been life-changing. Not only do I feel calmer, but I also have more time for activities that actually nourish me, like yoga, cooking, or even just reading a good book.

Lowering cortisol naturally is all about making small, intentional changes. From better sleep and mindful eating to incorporating habits like yoga or deep breathing, these simple tweaks can have a big impact. Find what works for you, stick with it, and enjoy feeling your best—inside and out.

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