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    Home ยป Learn About Paleo & Keto Diets

    Infographic: Circadian Rhythms & Cortisol

    Last Modified: Feb 14, 2023 by Paleo Leaper ยท This post may contain affiliate links ยท Leave a Comment

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    Circadian rhythms are mental and physical changes that naturally have a 24-hour rhythm, mostly governed by changing light exposure. Circadian rhythms affect sleep cycles, insomnia, hormone release, weight, mental health, and many chronic diseases.

    An important hormone for circadian rhythms is cortisol. Cortisol is commonly known as the โ€œstress hormone,โ€ but thatโ€™s misleading. Cortisol isnโ€™t โ€œbadโ€ in an absolute sense; itโ€™s just important to have a healthy 24-hour pattern of cortisol highs and lows. (Learn more about that here)

    Cortisol is supposed to peak in the morning (making you feel awake) and slowly decline over the day until by bedtime, youโ€™re sleepy. People with diabetes and several other chronic diseases have โ€œflattenedโ€ cortisol, with lower highs and higher lows. Thereโ€™s some evidence that this actually contributes to causing the diseases (obviously diseases like diabetes have many causes, but circadian dysregulation is one of them).

    This infographic compares healthy and diabetic cortisol, and lets you change inputs like sleep and caffeine to see how they affect circadian cortisol patterns. You can also view an alternate version here if, for some reason, you canโ€™t view the infographic in your browser.

    Note: the green curve represents normal cortisol patterns and the red curve represents cortisol patterns seen in diabetes.

    Can't view the infographic after 20 seconds? Click here for an alternate version.

    Sources

    • Caffeine and cortisol (also includes the effects of a stressful task)
    • Normal range of salivary cortisol
    • Sleep deprivation and cortisol

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