(Simple Tips and Supplements You Can Try!)
If you’ve ever felt wired but tired, experienced that 2–3pm energy crash, or found yourself snapping at small things, you’re probably familiar with high cortisol.
For a long time, I dealt with exactly that. Between full-time work, parenting, caring for 3 dogs and running a blog with ADHD… my stress levels were constantly elevated.
After researching and testing natural strategies for several months, I’ve made some big improvements. The afternoon crashes are much less intense, I feel calmer, and I have more consistent energy.
Here’s exactly what I’ve been doing to lower my cortisol naturally.
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Why Cortisol Matters (And Why Mine Was So High)
Cortisol is your body’s main stress hormone. In small amounts it’s helpful, but when it stays chronically high it can cause:
- Afternoon energy crashes
- Brain fog and poor focus
- Increased belly fat
- Anxiety and irritability
- Disrupted sleep
Living in Ontario with dark winters + a busy life made mine worse. Here’s how I started turning it around.
My Top Natural Ways to Lower Cortisol
1. Morning Sunlight Exposure (10–30 minutes)
This is the single biggest game-changer. Getting natural light first thing helps regulate my circadian rhythm and lowers cortisol later in the day. Even on cloudy days, I step outside or sit by a bright window.
2. The Right Supplements
From my morning stack:
- Ashwagandha (KSM-66) — My #1 for stress reduction
- Magnesium Glycinate — Taken in the evening for relaxation
- Rhodiola Rosea — For mental fatigue and balanced energy
3. Movement, But Not Too Intense
I switched from intense workouts in the morning to walking, yoga, or light strength training. Heavy exercise too late in the day was actually raising my cortisol.
4. Better Blood Sugar Management
Eating enough protein (especially in the morning) and avoiding big blood sugar spikes has made a huge difference. This is where my beef collagen habit helps a lot.
5. Nervous System Regulation Practices
- Box breathing or 4-7-8 breathing when I feel overwhelmed
- Short meditation (5–10 minutes)
- Limiting caffeine after 1pm
- Evening wind-down routine (no screens 1 hour before bed)
6. Nature Time & Boundaries
Spending time with the dogs outside and protecting my evenings has been surprisingly powerful.
My Current Anti-Cortisol Daily Routine
- Morning: Sunlight + movement + protein-rich breakfast + supplements
- Mid-day: Short walk + healthy lunch
- Afternoon: When I feel a dip coming, I do 2 minutes of breathing instead of reaching for sugar
- Evening: Magnesium + relaxing wind-down
My Honest Results
After 2–3 months of consistency:
- Much fewer intense afternoon crashes
- Calmer overall mood and less reactivity
- Better sleep quality
- Improved focus during deep work
- Feeling more in control of my energy
It’s not perfect every day, but the difference is very noticeable.
Tips to Get Started
- Pick 2–3 strategies to start with (don’t overhaul everything at once)
- Track your energy and mood for 2 weeks
- Be patient; cortisol levels take time to balance
- Focus on consistency over perfection
Stress Reducing Stack
Find my entire stress reducing supplement stack on Amazon.ca – these are the exact brands I use daily.
Final Thoughts
Lowering my cortisol naturally has been one of the kindest things I’ve done for myself this year. More stable energy and a calmer nervous system make everything else in life easier… from parenting to building my business.
If you’re tired of the afternoon crash cycle, these natural approaches are worth trying.
What about you? Do you struggle with afternoon crashes or high stress? What’s one thing you’ve tried that helps? Share in the comments!
–Mere Penny
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