Natural Fixes for the Fatigue Caused by Low Cortisol Levels

17. Incorporate Gentle Evening Stretching

When cortisol is low, high-intensity evening workouts can be too stimulating. Gentle stretching, however, is a nourishing way to release tension, improve circulation, and calm your nervous system before bed. Focus on hip openers, spinal twists, and neck stretches—areas that often hold stress. Deep breathing alongside movement encourages the parasympathetic nervous system to take over, prepping your body for rest and hormonal repair. Just 10–15 minutes before bed can improve sleep and support natural cortisol rhythms, without placing additional demands on your system.

18. Ditch the Afternoon Caffeine Habit

That 3 PM coffee may feel like a lifeline—but it could be sabotaging your cortisol. Caffeine stimulates cortisol production in the short term, but repeated use can blunt your adrenal response over time. Worse, late-day caffeine disrupts sleep and perpetuates the fatigue cycle. Instead, opt for a small protein-rich snack, a short walk, or herbal alternatives like rooibos or ginseng tea to revive your energy. Gradually reducing your afternoon caffeine can reset your natural rhythms and allow your cortisol curve to rebalance itself without artificial spikes and crashes.