Cortisol is your body’s built-in alarm system, a hormone designed to help you cope with stress. But when it stays elevated for too long, it can backfire, leading to fatigue, anxiety, weight gain, poor sleep, and even burnout. What’s surprising is that many common daily habits may be silently triggering these cortisol spikes without you realising it. If you’ve been feeling wired, overwhelmed, or constantly on edge, your routine could be the culprit. In this article, we reveal five everyday behaviours that may be overstimulating your stress response and how small changes can restore balance to your body and mind.
Stop doing this: 5 daily habits that increase cortisol and stress
Skipping breakfast or starting your day with sugar
You’ve likely heard the phrase “breakfast is the most important meal of the day,” and for good reason. Cortisol levels are naturally at their highest in the early morning as your body prepares to wake up and face the day. If you skip breakfast altogether or begin your morning with a sugary meal (think pastries or sweetened cereals), you may experience a sudden drop in energy followed by increased stress levels.Start your day with a balanced, protein-rich breakfast within the first hour of waking up. Eggs, Greek yoghurt, oats with nuts, or even a simple smoothie with protein and fibre can help stabilise blood sugar levels, reduce cortisol surges, and keep you feeling full and focused.
Drinking too much caffeine
That morning coffee may feel like a lifesaver, but drinking several cups throughout the day can overwork your adrenal glands and lead to excessive cortisol production. When your body is already under stress, caffeine compounds the problem, pushing cortisol levels even higher and potentially leading to anxiety, jitteriness, and poor sleep.Stick to one or two cups of coffee per day and avoid consuming caffeine after midday. Switch to herbal teas, infused water, or decaffeinated alternatives in the afternoon to avoid overstimulating your nervous system.
Inconsistent or poor sleep habits
Late nights, irregular sleep times, and excessive screen time before bed all disrupt your circadian rhythm, the internal clock that governs your sleep-wake cycle. When this rhythm is off, your body may produce cortisol at the wrong times (often at night when it should be low), making it harder to fall or stay asleep. Over time, this leads to chronic fatigue and heightened stress levels.Establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. Avoid scrolling on your phone late at night, and try winding down with a calming routine, such as reading, stretching, or meditating. Creating a dark, cool, and quiet sleep environment can also help regulate cortisol and improve sleep quality.
Overexercising without enough recovery
While regular exercise is beneficial for stress relief and overall health, pushing your body too hard without proper recovery time can elevate cortisol instead of reducing it. High-intensity workouts done too frequently, especially without rest days, place physical stress on the body and signal your adrenal glands to increase cortisol production to cope.Balance intense workouts with rest and low-impact activities such as walking, yoga, or stretching. Make sure to incorporate rest days into your weekly schedule and listen to your body’s cues. Remember, recovery is just as important as the workout itself for long-term health and stress management.
Too much screen time and constant phone use
Modern life is filled with notifications, emails, and endless scrolling, all of which place your brain in a constant state of stimulation. This sensory overload can trigger a low-level stress response throughout the day, spiking cortisol and leaving you feeling anxious, distracted, and mentally exhausted.Set clear boundaries with your digital devices. Use tools like 90-minute focus blocks, digital detox hours (especially in the evening), and scheduled screen breaks during the day. Even a short 10-minute walk outside without your phone can help reset your nervous system and reduce cortisol naturally.Managing cortisol isn’t just about stress management during a crisis; it’s about maintaining small, sustainable daily habits that keep your mind and body balanced. By being mindful of what you eat, how you sleep, how much you move, and how often you disconnect, you can take control of your cortisol levels and feel calmer, healthier, and more energised every day.Also Read: 5 Warning signs of vein disease that could point to serious health issues
