Many people stay up late but are tired in the morning or at noon, not necessarily due to lack of sleep, but may be related to disruption of the secretion cycle of cortisol, an important hormone that regulates energy and sleep.
According to Dr. Nish spent K, consultant endocrinologist at Gleneagles BGS Hospital (Bengaluru, India), cortisol plays an essential role in regulating energy, alertness levels and sleep-wake cycles. When this hormone is secreted at the wrong time, the body will fall into a state of alertness when it needs rest and fatigue when it needs activity.
What is Cortisol and what role does it play?
Cortisol is a hormone produced by the adrenal gland, commonly known as the stress hormone. However, the role of cortisol is not only limited to the stress response but also participates in many important functions of the body, including:
Regulating the use of glucose for energy
Control inflammatory reactions
Maintain stable blood pressure
Adjusting the sleep-wake cycle
cortisol levels need to be maintained at an appropriate level. When too high or too low for a long time, this hormone can negatively affect physical and mental health.
Natural cortisol cycle during the day
Dr. Nish spent K said that normal cortisol follows a circadian rhythm, highest in the early morning to help keep alert, decreasing during the day and lowest at night to make sleep easier. However, modern habits such as using electronic devices in the evening, blue light, late caffeine, irregular schedules or lack of sleep can cause cortisol to increase at night and decrease during the day.
Why are you alert at midnight but sleepy at noon?
Corridor imbalance can make the body stay alert at night but tired and sluggish in the morning or at noon. If prolonged, this condition can lead to mood disorders, weight gain, anxiety and reduced blood sugar control.
Why are young people susceptible to cortisol disorder?
According to hormonal experts, more and more young people are experiencing arrhythmia due to factors such as:
Prolonged study and work schedule and stress
Staying up late to watch movies, play games or surf social networks
Unstable eating hours
Lack of physical activity
Prolonged psychological pressure
These factors continuously send false signals to the body, making the hormone cycle unstable.
How to get cortisol back in balance?
Dr. Nish spent recommends some simple but effective lifestyle adjustments:
Maintain fixed bed and wake times every day, including weekends
Exposure to natural light in the morning to activate cortisol at the right time
Limit bright light and electronic devices in the evening
Avoid caffeine and late-night snacking
Exercise lightly until mid-morning or early afternoon
Take time to relax such as reading, walking or taking deep breaths
These changes help the body reset your circadian rhythm and improve your energy levels during the day.
The role of stress management
Cortisol is not harmful if secreted at the right time and at the right rate. However, prolonged stress causes this hormone to continuously increase, disrupting the body's natural cycle. Stress reduction measures such as meditation, journaling, light exercise or getting enough sleep can help stabilize cortisol effectively.
