The Sleep & Stress Connection - Cortisol & Melatonin

We now offer hormone testing, providing insight into the connection between sleep and stress due to their link in how our hormones, specifically cortisol and melatonin, work together.

Cortisol is essential for alertness and energy during the day. Our exposure to daylight allows for the natural rhythm to occur. But blue light from electronics, especially in the evening, suppresses melatonin, leading to difficulty falling asleep and/or staying asleep.

Melatonin suppression also negatively impacts the immune system as it is a powerful natural protector for your cells, helping to fight harmful molecules (free radicals) that can cause damage. It also boosts your body's other antioxidants (e.g., glutathione), strengthening the immune system.

When we are in a chronic, high-stress state, our cortisol levels remain elevated at night, disrupting the body's natural sleep-wake cycle. This imbalance suppresses melatonin, the hormone responsible for signaling the body to rest, leading to difficulties falling asleep, restless sleep, and early morning awakenings.

To better understand hormonal imbalances, cortisol is often tested at various points throughout the day—morning, noon, evening, and night—since it follows a natural daily rhythm known as the diurnal cortisol curve. Cortisol peaks in the morning to promote wakefulness and gradually decreases throughout the day, reaching its lowest levels at night. Melatonin follows the opposite pattern, rising in the evening to encourage sleep before declining in the morning. The ebb and flow of these two inverse chemicals allow us optimal sleep and wakefulness. Deviations from this pattern can indicate chronic stress, adrenal dysfunction, or sleep disorders.

Cortisol and melatonin are both critical hormones for optimal health. An imbalance may lead to cognitive health issues, sleep disruption, emotional irregularities, and a weakened immune system. When cortisol and melatonin are balanced, individuals may experience deeper sleep, reduced anxiety, and greater resilience to stress, amongst other beneficial health factors.

Additionally, a balanced cortisol-to-DHEA (dehydroepiandrosterone) ratio indicates healthy adrenal function. DHEA is a hormone that helps counteract the adverse effects of cortisol and supports overall energy, mood, and immune function. Testing your cortisol-to-DHEA ratio indicates adrenal function, where an imbalance—such as low DHEA and high cortisol—may suggest chronic stress or adrenal fatigue, leading to poor sleep quality and higher stress sensitivity.

Optimizing your hormonal balance can be done through multiple steps, such as practicing meditation and deep breathing to lower cortisol, maintaining a consistent sleep schedule to support melatonin production, and getting natural daylight exposure early in the day to regulate the body’s internal clock. Reducing caffeine in the afternoon or evening, engaging in regular physical activity, and supporting adrenal health through proper nutrition can also help maintain balanced cortisol and DHEA levels. By actively managing stress and prioritizing healthy sleep habits, individuals can improve both their sleep quality and overall well-being.

Let your Client Advocate know if you are interested in having your levels tested to optimize your health.