The Cortisol Connection: Huberman’s Take on Stress, Sleep & Performance

🌅 What is Cortisol?

Often called the “stress hormone,” cortisol is not the enemy. Dr. Andrew Huberman says it’s essential for:

• ⚡ Energy — Waking you up in the morning

• 🧠 Focus — Sharpening mental performance

• 🛡️ Survival — Helping you respond to challenges

The trick? Get it at the right time in the right amount.

⏰ Why Timing is Everything

• ⬆️ Morning peak: Cortisol should be highest in the first hour after waking (your cortisol awakening response).

• 🌙 Evening low: Late-night spikes disrupt sleep and recovery.

• ❌ Common disruptors: Too much caffeine after noon, late-night intense workouts, or bright screens before bed.

☀️ Huberman’s Cortisol-Reset Tips

1. Morning light 🌞 — Get bright sunlight within 30–60 mins of waking.

2. Move early 🚶 — Light activity in the morning boosts a healthy peak.

3. Stress breaks 🧘 — Midday breathwork, walks, or mindfulness keep levels steady.

4. Dim evenings 💡 — Lower lights 2–3 hrs before bed, no caffeine after early afternoon.

5. Sleep sanctuary 🛏️ — Cool, dark, device-free room at night.

🍊 If You Struggle to Wake Up: Huberman’s Morning Boosters

If your cortisol doesn’t rise well in the morning — meaning you feel sluggish, groggy, or need three coffees to start functioning — these strategies can help nudge it upward:

• Grapefruit juice 🥤 — Can slow cortisol breakdown by affecting liver enzymes, keeping your levels elevated longer after they start to rise.

• Natural licorice root 🍬 — Not the candy flavoring, but the actual plant extract. It prevents cortisol from breaking down too quickly, giving you a longer-lasting morning alertness signal.

• Caution ⚠️ — These can interact with medications, blood pressure, and electrolyte balance. Only consider with professional guidance.

🌙 Why You Want Low Cortisol at Night

Cortisol is your body’s alertness signal.

• 🆙 High cortisol at night tells your brain: “Stay awake, be ready.”

• 😴 Low cortisol at night tells your brain: “It’s safe to rest.”

When cortisol stays elevated into the evening, you’re more likely to have:

• Trouble falling asleep

• Light, restless sleep with wake-ups

• Reduced deep & REM sleep

• Poor recovery from training

🛏️ How to Lower Cortisol Before Bed

1. Dim the lights 💡 — Switch to warm, low light 2–3 hrs before bed.

2. Cool the room ❄️ — Lower bedroom temperature to signal sleep.

3. No late caffeine ☕ — Avoid after early afternoon.

4. Avoid intense late workouts 🏋️ — Finish at least 3 hrs before bed.

5. Breathwork & relaxation 🧘 — Slow, deep breathing or meditation lowers cortisol naturally.

6. Wind-down ritual 📚 — Read, stretch, or journal to signal it’s safe to power down.

💡 Huberman’s Note: Your cortisol curve should look like a mountain — highest in the morning, slowly declining through the day, at its lowest right before bed. Protect that curve, and you protect your sleep.

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