Wired but Tired? Your Cortisol Might Be the Culprit

Have you ever felt like you're running on fumes—exhausted, anxious, foggy, and strangely wide awake at 2 a.m.? Like you're running from something, but you don't even know what it is? You try to rest, but your body won’t let go. You crash into bed, but sleep doesn’t come. Your belly is bloated, your thoughts are racing, and even the smallest things feel overwhelming. If this sounds familiar, you may be caught in the grip of high cortisol—and you’re not alone.

What is Cortisol?

Cortisol is your body’s main stress hormone, a chemical messenger released by your adrenal glands in response to perceived danger. It’s designed to help you survive. In the short term, cortisol gives you energy, sharpens your focus, and mobilizes glucose so you can either fight or flee. It's what helps you jump out of bed in the morning, perform under pressure, or slam on the brakes when someone cuts you off in traffic. But while short bursts of cortisol are helpful, constant spikes are not.

How Does Cortisol Get Out of Balance?

In today’s hyperstimulated world, many of us live in a state of chronic stress. Our bodies can’t tell the difference between an actual threat—like a tiger chasing us—and a modern one, like an overflowing inbox, a traffic jam, or a breakup text. If you’re always rushing, overworking, multitasking, dealing with emotional wounds, or neglecting your own needs, your body may never get the signal that it’s safe to relax. Instead, it stays stuck in survival mode, and cortisol keeps pumping out—morning, noon, and night.

The result? A constellation of symptoms that seem disconnected, but all trace back to the same root: cortisol overload. You might struggle to fall asleep or wake up feeling wired and restless in the middle of the night. You may crave sugar or salt, feel anxious or irritable, or notice weight piling up around your middle no matter how clean you eat. Brain fog, forgetfulness, acne, low libido, frequent colds, irregular periods, or just a sense of emotional numbness are all common signs. You might feel like you’re always “on edge,” even when nothing’s technically wrong.

Some people are more prone to high cortisol than others. If you’ve lived through trauma, deal with chronic stress, or have poor boundaries, you may be more vulnerable. Lifestyle factors also matter—overusing caffeine, skipping meals, sleeping irregular hours, or pushing your body too hard (or not enough) can all keep your stress hormones elevated. Empaths and highly sensitive people often feel things more deeply, which can make their nervous systems especially reactive to modern life. Even well-intentioned habits like intense workouts or staying up late to finish projects can backfire when cortisol is already running high.

“She was like a candle burning at both ends—bright and beautiful, until she vanished into smoke.” - unknown

Speaking From Experience

I understand how it feels to be stretched thin. My early years weren’t easy, and those stress patterns quietly shaped how I moved through the world. Later, as a single mother and business owner, I spent years putting everyone and everything else first. I know the quiet exhaustion that settles into your bones, the feeling of being “on” even when you’re alone. That’s why balance isn’t just a concept to me—it’s a lifeline. I’ve learned, sometimes the hard way, how essential it is to create space for rest, to listen to your body, and to gently remind yourself that you don’t have to carry it all. Not alone. Not all at once.

From Burnout to Balance

So, how do you get out of this loop? Healing high cortisol isn’t just about learning to relax—it’s about teaching your body to feel safe again. One of the most powerful things you can do is send regular “safety signals” to your nervous system. This might mean taking a slow walk, breathing deeply with long, soft exhales, basking in the warmth of a bath or sunlight, or spending quiet time in nature. Your body responds not just to what you think, but to what you feel. When you give it cues of calm and comfort, cortisol levels begin to shift.

Blood sugar balance also plays a major role. Many people spike cortisol unintentionally through poor eating habits—like skipping breakfast, relying on carbs, or drinking coffee on an empty stomach. Stabilizing your meals with protein, healthy fats, and fiber can reduce the roller coaster effect that sends stress hormones soaring. Eating regularly and avoiding sugar crashes supports not just your physical body, but your emotional resilience.

Sleep is another cornerstone. The body’s circadian rhythm is deeply tied to cortisol production. Going to bed by 10 p.m., cutting screens in the evening, keeping your bedroom cool and dark, and avoiding late-night snacks or alcohol can help regulate your cortisol rhythm and promote deeper, more restorative rest. When your sleep improves, so does everything else.

Equally important is the art of slowing down. In a culture that glorifies hustle, saying “no” and resting before you're depleted is radical. But essential. Let yourself rest without guilt. Schedule unstructured time. Gaze out the window. Lie on the floor. Do nothing on purpose. These moments are not indulgent—they are medicine for a frazzled nervous system.

Choosing Calm

So, if your body feels stuck in overdrive, know this: high cortisol is not a personal failure. It’s a biological response to overwhelm. Your symptoms are not signs that you’re “too sensitive”—they’re signals that your system needs care. Healing begins not with perfection, but with a choice. A quiet, defiant whisper that says:

“I don’t have to live like this anymore.”

And that whisper? That’s your body exhaling.

You Deserve to Feel Better

If any part of this resonates with you—if you’re feeling wired, worn out, or like your body’s been whispering for help—I want you to know you’re not alone. Healing from high cortisol isn’t about doing more, it’s about doing less, more intentionally. It’s about creating a life that supports your nervous system, not one that constantly overrides it.

To support you on this journey, I’ve put together a Cortisol Reset Guide with simple, effective steps you can begin today. For continued support in gentle movement, you'll find many free yoga videos at the perfect pace for cortisol detox on my YouTube channel. And for delicious, hormone-balancing meals that nourish your body during this process and beyond, be sure to explore my cookbook, "The Alchemy of Flavour."I’ve also curated a selection of trusted supplements that can gently support your body as you rebalance.