Feeling Wired and Tired? Your Cortisol May Be Out of Sync

By Vandana Sheth

You’ve probably heard. Cortisol  IS called the ‘stress hormone.’
But here’s where a lot of people get it wrong.

Cortisol isn’t bad.
In fact, you need it.

It naturally rises and falls throughout the day and plays an important role in how your body functions.

Cortisol helps you wake up, stay alert, and even burn fat more efficiently.

The problem starts when it’s out of balance.
That usually happens when your body keeps pumping it out due to too much stress, too little sleep, or skipping meals.

What balanced cortisol looks like

You wake up feeling alert without needing three cups of coffee
You can handle challenges without feeling overwhelmed
You fall asleep easily and stay asleep

What happens when cortisol is off

You feel wired and exhausted at the same time
You crave sugar, junk food, or caffeine all day
You feel moody, anxious, or unable to shut your mind off

So what can you do about it?

Three simple ways to take control of cortisol

Eat at regular times during the day, especially a protein rich breakfast within an hour of waking.

Get morning sunlight. This helps reset your circadian rhythm, which keeps cortisol in check.

Take a few minutes to relax. Even five minutes of breathing, stretching, or quiet time makes a difference.

You may not be able to control every stressful situation.
But you can control your actions and your reactions.
That alone has a powerful impact on your body.

(Sheth, RDN, CDCES, FAND, is a nationally recognized registered dietitian, diabetes care and education specialist, based in Los Angeles. She specializes in plant-forward, culturally inclusive strategies for blood sugar, heart health, and long-term wellness.)