The Cortisol Curve: Why You Wake Up Tired and Wired at Night

Do you wake up feeling exhausted—even after a full night’s sleep—but feel alert or anxious at night when you’re supposed to wind down? That’s often a sign your cortisol rhythm is flipped. Cortisol, your main stress hormone, should naturally spike in the morning to energize you and taper off at night to help you sleep. But when you’re chronically stressed, not getting morning sunlight, or scrolling late into the evening, that natural rhythm can fall out of sync.

Here’s how I help clients reset it:

• Eating the right balance of macronutrients for you. We all are unique and require customized nutritional protocals based on our metabolic type.

• Staying adequately hydrated throughout the day. The general rule of thumb, drink half your weight in fluid ounces.

• Daily movement Aim for 10,000 steps daily and that can be divided into small walks or running errands - it all counts.

• Exercise with intensity 2-4x/week This means lifting weights intellegently, pushing yourself to get stronger and healthier from the inside out.

• Targeted supplements and peptides to support adrenal health

• A personalized wind-down routine that actually works—no more racing thoughts at bedtime

• Establishing a consistent sleep-wake schedule, even on weekends

• Minimizing blue light exposure 1–2 hours before bed (think dim lights, screen filters, or blue-blocking glasses)

• Avoiding distruptive drinks in the afternoon and evening, caffeine and alcohol

• Creating a low-EMF bedroom unplug electronics in your bedroom.

You can’t heal in survival mode. If you wake up tired and suspect your energy patterns are off, it’s time to bring your body back into balance.

Book a session to start feeling like yourself again.

— Jen

Your Health Coach | Learning the Latest Science to Help You Live Your Best Life

P.S. Feeling tired despite “sleeping”? Sleep apnea might be a hidden culprit. Try using the SnoreLab app as a simple first step to assess your overnight breathing—it’s easy, non-invasive, and often eye-opening. If you suspect you might have it, ask your physician to evaluate your symptoms and determine if a sleep study is necessary.