How to Lower Cortisol Naturally and Fast: 8 Proven Ways to Reduce Stress and Sleep Better

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I didn’t even know what cortisol was until mine was out of control.

I just knew I was waking up tired, constantly on edge, and snapping at people I like. My brain felt like it was running a marathon while my body wanted to curl up in a blanket and disappear. Classic high-functioning stress… with a side of sleep issues and way too many snack cravings.

Eventually, I learned it wasn’t just “being stressed”, it was my cortisol levels staying high for way too long. And once I started making a few small changes, things changed.

So in this post, I’m walking you through what cortisol actually does, how to know if yours is out of whack, and how to lower cortisol naturally.

If you haven’t already read my guide to moon milk for better sleep, definitely check it out after this. And if you’re curious about herbs that actually work, this post on adaptogens for sleep is super useful as well!

What Is Cortisol (And Why Should You Care)?

Cortisol gets talked about a lot, especially on the internet where everyone’s diagnosing themselves with adrenal fatigue. But here’s the simple version:

Cortisol is your body’s main stress hormone. It’s made in your adrenal glands and plays a role in things like energy, focus, blood sugar, and your fight-or-flight response. It spikes when you wake up, drops when you sleep, and helps your body respond to stress throughout the day.

The problem is, most of us are stuck in a loop of constant low-level stress. Rushed mornings, endless notifications, skipping meals, overcaffeinating, doom-scrolling at night… it all adds up. So instead of cortisol doing its helpful job and calming down afterward, it just… stays high. And that’s when things start to fall apart.

Chronic high cortisol can lead to:

• Waking up feeling wrecked, even after 8 hours of sleep
• Cravings (especially salty or sugary stuff)
• Mood swings or anxiety
• Hormone imbalances (yes, it’s all connected)
• Midsection weight gain, even if nothing else changes

It’s not just stress, it’s your body’s response to stress that’s getting stuck. But the good news is I’m going to show you how to lower cortisol naturally (and fast).

Signs Your Cortisol Might Be Running the Show

So how do you know if your cortisol is high?

Here are some of the most common symptoms of high cortisol levels:

• You wake up already tired. No matter how early you go to bed, you still feel foggy in the morning.
• You’re wired at night but wiped during the day. That flip-flop of energy is a classic cortisol imbalance.
• Cravings are out of control. Especially for sugar, caffeine, or salty snacks.
• You feel overwhelmed by small things. Stuff you’d usually brush off suddenly feels like too much.
• Your mood is all over the place. One minute you’re fine, the next you’re crying in the car or ready to snap.
• Weight gain around your middle. Even if your habits haven’t changed. Cortisol loves to store fat in the belly.
• Your period is weird or your hormones feel off. Yep, cortisol affects all of that too.

If any of that sounds like your daily reality, you’re not alone. And you’re not doing anything wrong. Life is stressful. And your body’s just trying to keep up.

But once you know what’s going on, you can actually do something about it. So if you’re ready to figure out how to lower cortisol naturally and fast, the next section is where we start turning things around.

1. Drink Moon Milk with Cortisol-Calming Herbs

If there’s one thing that helped me calm down at night fast, it was moon milk.

I know, it sounds like a wellness trend. But hear me out. It’s basically a warm, creamy drink made with plant-based milk and calming herbs, and when I started drinking it regularly (especially with ashwagandha or reishi), I noticed a legit difference. I fell asleep easier. I felt less buzzy before bed. I didn’t wake up at 2am with a racing brain.

Ashwagandha in particular is one of the most studied herbs for stress. It’s been shown to lower cortisol levels in a real, measurable way. I usually add about half a teaspoon to a cozy mix of cashew or hemp milk, cinnamon, and a little date paste for sweetness. Froth it up, pour it into a good mug, and I’m out like a light.

If you’re new to this kind of thing, I’ve got a full Moon Milk for Better Sleep post with recipes and tips, and a breakdown of adaptogens that actually work if you want to play around with ingredients. It doesn’t need to be complicated, you can make a really simple version in five minutes.

Oh, and if you want to make this part even easier, I use this nut milk maker and milk frother to save time. Worth it.

2. Do Simple Breathwork

I used to roll my eyes at the idea that breathing could fix anything. Like, cool, I’m already breathing. But when I actually gave it a real shot (we’re talking five minutes), I was shocked at how quickly my body responded.

Breathwork is one of the fastest ways to signal to your nervous system that you’re safe. And when your body feels safe, cortisol levels start to drop. It’s free, it’s instant, and you don’t need an app, a course, or a perfect backdrop of ocean waves.

Here’s the one I do:

Box breathing:

• Inhale for 4
• Hold for 4
• Exhale for 4
• Hold for 4

Repeat for 3–5 minutes, and you’ll probably feel your heart rate slow down.

I also really like the 4-7-8 method before bed. It’s simple, quiets the mind, and pairs perfectly with moon milk.

This is one of those things I resisted forever because it seemed too easy. But when you’re trying to figure out how to lower cortisol naturally and fast, don’t skip the stuff that works just because it’s simple.

3. Add Magnesium-Rich Snacks

When I started learning about how to lower cortisol naturally, magnesium came up everywhere. Turns out, it’s one of the most important minerals for stress. And most of us aren’t getting enough of it.

Magnesium helps regulate cortisol, calms the nervous system, and supports sleep. Basically, it’s the chill mineral. And when I started adding magnesium-rich snacks to my day, I felt less edgy, less snacky, and way more grounded.

Some of my favorite easy options:

• A handful of pumpkin seeds (surprisingly loaded with magnesium)
• A square or two of dark chocolate
• Almonds or cashew butter on apple slices
• Warm banana oat muffins (I sneak almond flour into mine for the extra boost)

If snacks aren’t cutting it, you can also try a magnesium supplement. I like magnesium glycinate best because it’s gentle and actually helps with sleep. Mixing it into warm hot chocolate before bed is one of my favorite ways to have it.

4. Try a Quick Cold Shower

Even a short burst of cold water can seriously help lower cortisol.

Cold exposure activates your parasympathetic nervous system (the one that helps you calm down) and trains your body to recover from stress more efficiently.

Here’s what I do:

• Start with a warm shower (always)
• At the very end, switch to cold for 30 seconds
• Focus on breathing: slow inhales, even slower exhales
• Step out feeling surprisingly… calm?

It sounds like the opposite of relaxing, but the post-shower afterglow is magic. You feel clear-headed, less anxious, and a little more in control.

And if cold isn’t your thing right now (or ever), no worries. Just try contrast therapy: alternate warm and cool water on your body or face for a few rounds. Same benefits, but slightly less dramatic.

5. Use Herbs and Adaptogens That Support Cortisol

If you’re wondering how to lower cortisol naturally and fast without adding more to your plate, herbs are honestly one of the easiest ways to do it. Just find 1 or 2 that work for you and keep them in rotation.

These are the ones I always use in my nightly moon milk:

Ashwagandha

The OG of cortisol support. It’s been shown in multiple studies to help lower cortisol levels, especially when taken daily. I usually use it in powder form and stir it into moon milk (you can find that recipe here).

Reishi

This mushroom helps with sleep, recovery, and that frazzled, overstimulated feeling. Great if your stress shows up more in burnout than anxiety. This is the one I use.

Holy Basil (Tulsi)

My go-to if I’ve been overdoing it. I like it best as a tea. It’s mild, grounding, and easy to drink before bed or in the late afternoon when I’m trying to wind down. I like this one.

Rhodiola

This one’s energizing but calming (yes, that’s a thing). It helps with mental fatigue and physical stress, and I’ve found it especially helpful during high-demand work weeks or PMS. Here’s my favorite brand.

And if you want a full breakdown of what these herbs actually do, I’ve got a full Adaptogens Guide that walks through the research and how I use them.

6. Prioritize Sleep

If your cortisol feels like it’s stuck on “high alert,” the first thing I’ll ask you is: how’s your sleep?

I don’t mean eight hours of tossing and turning. I mean actual rest. Because sleep is where your cortisol naturally drops. It’s how your body resets, repairs, and recharges. And if you’re not sleeping well, it’s nearly impossible to bring those levels down.

High cortisol makes it harder to sleep. So if you’re lying awake at 2am with a racing brain, you’re not imagining it. That’s cortisol keeping you alert when it should be stepping aside.

Here’s what actually helped me reset my sleep (and my stress levels):

• A consistent bedtime. I know, boring. But getting in bed around the same time trains your body to relax.
• Screens off an hour before bed. I’m not perfect about this, but it helps so much.
• Moon milk before bed. Warm, creamy, adaptogen-packed. This was the turning point for me. Here’s the recipe I use.
• Weighted blanket. I resisted this forever, but it legit calms your nervous system and helps with that jittery, can’t-settle feeling. (This is the one I use)
• Magnesium glycinate. I take this almost every night. It helps with both stress and sleep. (Here’s the one I like)

I’m not saying every night is perfect now, but when I started sleeping better, everything else (my mood, energy, even my skin) got better too.

7. Move Gently

Did you know intense workouts, especially if you’re already stressed or sleep-deprived, can actually spike cortisol even more?

So if your body’s already in survival mode, pushing it harder usually backfires.

When I started swapping high-intensity workouts for slower, more intentional movement, I felt a massive difference. My energy evened out. My sleep got better. And I wasn’t dragging myself through the day like I used to.

Here’s what’s worked best for me:

• Walks. Simple, underrated, and so good for your cortisol.
• Stretching or yin yoga. Just ten minutes before bed helps me unwind.
• Dancing in the kitchen. Yes, it counts.
• Light strength training. A few rounds of bodyweight exercises or gentle Pilates can support your hormones without stressing them out.

Movement doesn’t have to be all-or-nothing. Even five minutes of gentle movement can help lower cortisol naturally.

8. Shift Your Mindset

Here’s something I wish I’d learned earlier: not all stress is about what’s happening. A lot of it is about how we respond to what’s happening.

That doesn’t mean stress is your fault. Life is stressful. But our thoughts can absolutely keep cortisol high, especially when we’re stuck in overthinking, perfectionism, or trying to do everything at once.

Here are a few mindset shifts that helped me keep my cortisol in check:

• “Done is better than perfect.” Perfectionism is a cortisol trap. I started giving myself permission to do things well enough.
• “No” is a full sentence. Overcommitting keeps you in stress mode. The more I said no (without explaining myself), the calmer I felt.
• I don’t need to earn rest. This one took me forever. But your body doesn’t need you to hit some imaginary productivity quota before it’s allowed to relax.
• Reframe the stress. If I can’t change the situation, I try to shift how I see it: “This is hard, but I’m safe,” instead of “I can’t handle this.”

If you’re trying to figure out how to lower cortisol naturally and fast, these mindset shifts are part of the whole picture. Your thoughts directly affect your hormones. And giving yourself more internal safety signals is one of the most underrated ways to regulate your stress response.

Don’t Stay Stuck in Survival Mode

Cortisol gets a bad rap, but it’s not the enemy. It’s your body trying to protect you. The goal isn’t to get rid of it, it’s to help it do its job and then calm the heck down when it’s time.

You just need a few go-to tools that work for your body and lifestyle.

Start with one thing:

• Warm moon milk before bed
• A quick breathwork reset when your chest feels tight
• A magnesium-rich snack instead of that second cup of coffee
• Or just five minutes to move your body in a way that feels good

These small things add up. And they’re exactly how I’ve learned to lower cortisol naturally and fast (without making stress management another full-time job.)

FAQs on How to Lower Cortisol Naturally