22 Natural Fixes for the Fatigue Caused by Low Cortisol Levels
3. Stay Active with Moderate Exercise
Regular physical activity is one of the most effective ways to boost low cortisol levels and enhance overall well-being. Exercise stimulates the release of endorphins, which improve mood and counteract the effects of stress. However, the type and intensity of exercise are key to balancing cortisol levels. Moderate activities like brisk walking, swimming, yoga, or light cycling are ideal for promoting a steady release of cortisol without overstressing the body. Engaging in short bursts of high-intensity workouts can also be beneficial, but overtraining or prolonged, intense exercise can lead to cortisol depletion over time. To find the right balance, aim for 30–45 minutes of moderate activity most days of the week. Exercise not only enhances cortisol production but also supports cardiovascular health, improves sleep quality, and boosts overall energy. Choose activities you enjoy to make movement a consistent and sustainable part of your routine.
4. Prioritize Sleep for Hormonal Balance
Sleep is a cornerstone of hormonal health and plays a critical role in regulating cortisol levels. Cortisol follows a natural circadian rhythm, peaking in the early morning to help you wake up and declining throughout the day to support restful sleep. Disruptions to this rhythm, such as irregular sleep schedules or insufficient sleep, can lead to imbalanced cortisol levels and feelings of fatigue. To optimize sleep, establish a consistent bedtime and wake-up time, even on weekends. Create a calming bedtime routine that includes activities like reading, gentle stretching, or a warm bath. Limit exposure to screens and blue light at least an hour before bed, as this can interfere with melatonin production and disrupt sleep. Ensuring your bedroom is cool, dark, and quiet can also improve sleep quality. By prioritizing restorative sleep, you give your adrenal glands the opportunity to recover and regulate cortisol levels effectively.
