Cortisol

The Evening Cortisol Wind-Down

A 30-minute routine to help cortisol drop so melatonin can rise.

5 minSleep SupportStress Relief

Cortisol should be low at night. Bright light, stress, and late meals keep it high — and block melatonin.

A consistent wind-down cues your body it is safe to rest.

Practical steps

  1. 1Finish eating 3 hours before bed when possible.
  2. 2Dim overhead lights after 8pm; use warm lamps.
  3. 3Screens off 60 minutes before sleep.
  4. 45 minutes of prayer, journaling, or slow breathing.

Try This Today

Set a 'lamps only' cue on your phone for 8pm.

Continue in the app

Wind-down hour

Related in Cortisol

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The 5-Minute Morning Cortisol Reset

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Cortisol & Midnight Wakings

4 min · Waking at 2–4am is often a cortisol issue, not an insomnia issue.