Feeling Wired but Tired in the Morning? Cortisol May Be to Blame

Have you ever woken up and instantly felt wired, but tired? This can happen for lots of reasons, but for many of us, it’s high cortisol levels. 

Commonly called the “stress hormone,” cortisol plays a surprisingly important role in our body’s health and regulation, although it may not feel like that when your cortisol levels are trending upwards. 

In this guide, we’re discussing what cortisol is, how it affects our mornings and stress response, and what herbs can help with stress management. 

What is Cortisol?

Cortisol is a regulatory hormone made by the adrenal glands, and while you would think that you wouldn’t want any “stress hormone” in your body, this couldn’t be further from the truth. 

According to the Cleveland Clinic, cortisol affects nearly every organ and tissue in the body and plays key roles in regulating your blood sugar, blood pressure, and sleep-wake cycle. The body works hard to maintain cortisol within a certain range, but high or low levels can affect the body’s stress response. 

Why Does Cortisol Spike in the Morning?

Cortisol spikes in the morning in response to your body’s circadian rhythm and sleep-wake cycle. When you wake up in the morning, cortisol levels spike within an hour or so of being up, depending on your body and how long you sleep. 

Cortisol spikes in the morning are actually a good thing because they help you feel more alert and ready for the day ahead. Typically, cortisol levels decline throughout the day and are at their lowest level before you go to bed, which helps with relaxation at night. If you're tired all day but find yourself wide awake at bedtime, be sure to read our article on evening cortisol: Tired All Day but Wide Awake at Night to learn how nighttime cortisol patterns may affect your evening routine.

However, dysregulation can throw this off, causing your body to increase cortisol production in response to high stress. As a result, your body may feel like it’s in a heightened state, such as “fight or flight” or feeling extremely wired and on edge. 

Higher levels of cortisol fall into several categories: acute and chronic. 

Acute stress, such as a bad night’s sleep, financial stress, work pressure, or conflict within a relationship, can all spike your cortisol, causing higher levels in the morning, leaving you feeling edgier. Occasional occurrences aren’t usually cause for concern, as your body will regulate once you’ve decreased your stress levels. 

However, chronic stress can cause ongoing cortisol spikes, which can feel incredibly intense. 

Some common causes of chronically high cortisol levels include: 

• Prolonged life stressors (i.e., job loss, chronic illness, burnout, depression, chronic insomnia)
• Medical causes (i.e., Cushing’s syndrome, adrenal tumors, untreated diabetes, chronic inflammation)

Signs of High Cortisol Levels

According to the Cleveland Clinic, common signs of elevated cortisol levels include: 

• Weight gain, particularly in the belly or face
• High blood sugar (or recent development of diabetes)
• High blood pressure
• Muscle weakness in the upper arms or thighs
• Weak bones or bone breaks
• Purple stretch marks on the belly

In addition, psychological symptoms such as feeling wired, but exhausted, brain fog, difficulty relaxing, and mood swings are quite common with high cortisol levels. 

High cortisol levels often build gradually over time, so this may feel like a slippery slide into more serious symptoms, such as fatigue, unexplained weight gain, and persistent high blood pressure. 

How Can I Regulate Cortisol?

Lifestyle changes can lower overly high cortisol levels, since stress is a frequent driver of elevated cortisol. Of course, if you have any severe symptoms or suspicions about a medical cause, please speak with your provider to rule out medical causes first! 

Otherwise, the following are widely recommended tips for reducing cortisol levels: 

• Limit alcohol and excessive caffeine
• Prioritize quality sleep (at least 7 to 9 hours each night — check out our article on herbs for sleep for some inspiration)
• Practice deep breathing
• Move your body (this doesn’t need to be intense exercise, a walk around the block is great!)
• Manage or address stressors (consider journaling, therapy, social connection, or meditation)
• Focus on a healthy diet (reduce ultra-processed foods where you can and support your body with nutrient-rich foods)
• Laugh! (Having fun releases endorphins and suppresses cortisol, which can help your overall well-being)
• Looking for a relaxing evening ritual? Our Cortisol Cocktail Recipes feature tea, herbs, and other thoughtfully selected ingredients that make winding down something to look forward to.

Herbs for Cortisol Regulation

In addition to lifestyle changes, many herbs are available that can help your body cope with stress, which, in turn, helps your body balance cortisol levels again. 

Adaptogens are among the best ways to support the body during periods of heightened stress and elevated cortisol levels. Check out some of our previous articles on the topic for a more comprehensive look at this unique class of herbs, which research on adaptogens shows they may enhance the body’s resistance against external stress. 

• The Power of Adaptogens: 3 Must-Know Adaptogens & Their Researched Health Benefits
• The Power of Adaptogens: 3 Must-Know Adaptogens & Their Researched Health Benefits (Part 2)

We also recommend working on sleep hygiene and improving your sleep quality. Research increasingly shows that sleep is critical for hormone creation and regulation, plus it’s much harder to manage stress when you’re sleep-deprived. Check out our previous article on how to improve your sleep for more ideas. 

For a blend of herbs specially curated for the Cortisol AM spike, check out our newest creation! 

Cortisol Awake Tea

Our Cortisol Awake Tea was specifically created for those looking to support healthy morning cortisol rhythms. If you struggle with overwhelm in the morning or cognitive symptoms, such as brain fog or difficulty focusing, this tea is a wonderful companion to your morning routine.

We’ve carefully crafted it with organic chunmee green tea, which provides a gentle, uplifting amount of caffeine paired with L-theanine, which promotes calmness, focus, and alertness without the jitters. 

Adaptogens, like schisandra berry, eleuthero root, tulsi, and astragalus root, support resilience to stress, improved energy levels, and a healthy immune system, which can help lower cortisol levels. 

For flavor and overall wellness, our Cortisol Awake Tea features refreshing spearmint leaf and several citrusy delights, including organic orange peel, lemongrass, nettle leaf, lemon pieces, and lemon verbena, making it a supportive and delicious tea you’ll look forward to. 

Looking for evening support as well? Pair your morning routine with our naturally caffeine-free Cortisol Rest Tea to help you unwind and support a healthy nighttime stress response. Together, they create a thoughtful morning-to-evening herbal wellness routine.*

 

If managing your stress feels like an uphill battle at times, remember you’re definitely not alone! We hope this article gives you some inspiration on how to support your body during periods of heightened stress and cortisol levels. 

Well Wishes, 

Herbalist Natalie & Herbalist Leilah

Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 28 years of hands-on experience in crafting herbal remedies and promoting natural wellness.

*The statements in this article have not been evaluated by the Food and Drug Administration. These products and statements are not intended to diagnose, treat, cure or prevent disease. Consult your healthcare provider before use.