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Slumping at 3 PM, Wide Awake at 10 PM? Why Your Cortisol Rhythm is Upside Down

Jenna Johnston on April 2, 2026

One of the most common complaints I hear from my clients is the brutal struggle to simply get out of bed in the morning. Maybe your energy crawls up a bit once you finally get moving or have that first cup of coffee, but by 3 PM, your energy completely tanks.

Then, the “second wind” hits.

You might feel a slight lift around dinner, but by 9 or 10 PM- just when you should be winding down- you suddenly feel alert and productive. This “second wind” either keeps you up way later than you’d like, or you climb into bed at a decent hour only to stare at the ceiling, unable to shut your brain off. Or perhaps you fall asleep fine, but find yourself wide awake at 3 AM, unable to go back to sleep.

The next morning, the cycle repeats.

What most people don’t realize is that these frustrating energy swings are directly tied to your diurnal cortisol rhythm. When your energy is “upside down,” it’s a signal that something deeper- whether it’s chronic stress, gut imbalances, or nutrient gaps- is disrupting your body’s natural internal clock.

What is cortisol?

Cortisol is a steroid hormone naturally produced in the body inside your adrenal glands, which are small glands that sit on top of your kidneys. It’s commonly known as a stress hormone and plays an important role in managing your body’s response to stress, both short-term and long-term.

In addition to this, it also plays many other important roles in the body, including:

  • Blood sugar management
  • Regulating blood pressure
  • Lowering inflammation
  • Modulating metabolism and supporting thyroid hormone conversion.
  • Helping to control your circadian rhythm or sleep-wake cycle1

What is a normal cortisol pattern?

In normal conditions, cortisol follows a predictable daily rhythm. It normally peaks during the morning hours, about 30-45 minutes after you wake up, to provide the energy you need to get going for the day. Following this, it gradually decreases throughout the rest of the day, reaching its lowest point at night to ensure your body can have a restful night’s sleep.2

This daily rise and fall is known as the diurnal cortisol curve, and it is perfectly synced with your body’s natural circadian rhythm (your internal clock). The production and release of cortisol is managed by the hypothalamic-pituitary-adrenal (HPA) axis- a complex communication system between your brain and your adrenal glands that responds to your natural rhythms as well as physical, emotional, and environmental stress..2 

What causes cortisol patterns to change?

For many of us, that predictable, healthy rise and fall can start to look very different. Some individuals experience a “flipped curve” where cortisol is low in the morning (making it impossible to wake up) and spikes at night (the second wind). In other cases of chronic stress, cortisol might stay high all day, leaving you in a state of constant anxiety, or it may eventually bottom out into a pattern of being low all day, often referred to as burnout or exhaustion.

There isn’t just one reason these abnormal patterns develop; rather, it’s usually a combination of stressors that push the HPA axis out of balance.

Lifestyle & Environmental Triggers
  • Chronic Stress Loop: In the early stages of long-term stress, cortisol levels stay consistently high. However, over time, this constant demand can lead to HPA-axis dysfunction (often called burnout), where the body struggles to produce enough cortisol, leading to a “low-all-day” energy pattern.
  • Light Exposure & Circadian Disruption: Our internal clocks are set by light. Exposure to bright blue light (phones/TV) late at night suppresses melatonin and triggers cortisol. On the other hand, not getting enough natural sunlight in the morning fails to give your body the signal it needs to peak cortisol early.
  • Sleep Quality & Timing: For most women, the biological “sweet spot” for sleep is between 10 PM and 11 PM, aiming for 7–9 hours (many women truly need the full 9). Shift work, late bedtimes, or frequent night waking force your adrenals to compensate for the lack of restorative rest.
  • Evening Intensity: Strenuous or high-intensity exercise late in the day can cause cortisol to spike right when it should be tapering off, keeping you “wired” long after your workout is over.2
Internal & Physiological Stressors
  • Blood Sugar Rollercoasters: When your blood sugar drops too low (perhaps from a high-carb lunch or skipping meals), your body views it as a crisis. It releases cortisol to pull glucose back into the bloodstream, creating a cycle of energy crashes and stress surges.
  • Chronic Inflammation & Autoimmunity: Conditions like Hashimoto’s or gut dysbiosis put the body in a state of “invisible stress.” This constant inflammatory load forces the adrenals to release cortisol more frequently than they would in a healthy, non-inflamed state.
  • Hormonal Changes: Major shifts during the menstrual cycle, pregnancy, or perimenopause can significantly impact how your body manages and clears cortisol.
  • Nutrient Gaps & Stimulants: Your adrenal glands require specific nutrients to function, such as magnesium, B vitamins, vitamin C, and omega-3s. Deficiencies in these areas and/or excessive caffeine consumption can overstimulate or exhaust your cortisol production.
  • Medication Interference: Certain common medications, including oral contraceptives, antidepressants, and some pain-relievers, can alter how cortisol is produced or metabolized by the liver.2

What Happens When Cortisol Stays Dysregulated?

When cortisol patterns are disrupted, it has a major impact on your energy levels and can eventually lead to issues like chronic fatigue or total burnout. It can also cause significant sleep disruption, leaving you struggling with insomnia and a sense of being “wired but tired.” Beyond the physical exhaustion, this dysregulation reduces your emotional resilience and your ability to cope with daily stress, often making you feel more irritable or sensitive to small, daily stressors that you used to handle with ease.2,3

The mental health implications are also significant. Research shows that dysregulated cortisol, specifically elevated morning cortisol, can increase the risk of depression. In fact, HPA axis dysregulation is deeply implicated in the development of major depressive disorder (MDD) in adults. Your cortisol levels can even serve as a potential predictor for whether someone will experience, relapse with, or develop MDD in the future.3

This chronic stress and elevated cortisol can also put you at an increased risk of chronic illness and immune system dysfunction, such as the development of autoimmune conditions. Moreover, it can impact your long-term cardiovascular and metabolic health, putting you at a higher risk for stroke, diabetes, and cardiovascular mortality. 2,3

On a day-to-day level, this state of low energy and low stress tolerance often leads to a “survival mode” in the body. This is why you might notice your food cravings and appetite ramping up- your brain is looking for a quick hit of energy just to keep you going. This makes it incredibly difficult to make the healthy food choices you want to make, or to find the actual physical energy you need to truly take care of yourself.

How can Functional Nutrition help improve cortisol regulation? 

As you can see, there are many complex, underlying reasons why your cortisol might be drifting off track. A functional nutrition approach is designed to help connect the dots between your daily life, your unique health history, and the specific triggers leading to your cortisol disruptions.

At its core, functional nutrition is personalized nutrition. Instead of a one-size-fits-all diet, we look at your body as a whole to address the actual root causes of your fatigue. We use clinically proven, bio-individual strategies to get you on the quickest path toward feeling like yourself again.

In my practice, this involves a comprehensive, phased protocol tailored specifically to you. We focus on:

  • Personalized Nutrition: Designing optimal dietary patterns and strategic meal timing to stabilize your blood sugar and stop the “emergency” cortisol spikes.
  • Targeted Supplementation: Using high-quality vitamins, minerals, and herbal adaptogens to support your adrenal glands and help your body build resilience to stress.
  • Lifestyle Optimization: Making sustainable adjustments to your light exposure, sleep hygiene, and movement to reset your internal clock.
  • Functional Testing: If needed, we can order specialized functional tests- such as a diurnal cortisol test- to see exactly what your specific patterns look like. This allows us to stop guessing and know exactly what your body needs.

The ultimate goal isn’t just to “fix” a lab value; it’s to help you restore your natural cortisol rhythms, reclaim your energy, and get back to the life you want to live.

Conclustion 

If you’ve been living in that “wired but tired” loop, please know that you don’t have to just push through the exhaustion. Your struggle to get up in the morning, 3 PM energy crash, and 10 PM second wind aren’t signs of a lack of willpower- they are clear signals from your body that your internal clock is out of sync.

Restoring your cortisol rhythm is about more than just “sleeping more.” It requires a comprehensive look at your unique triggers, from your gut health and blood sugar to your nutrient foundations and daily light exposure. By addressing these root causes through a functional lens, we can stop the survival-mode cravings and finally reset your body’s natural energy production.

Ready to Break the Cycle?

You don’t have to guess which supplements to take or which “trend” to follow. If you are ready to stop feeling like you’re running on fumes and want a personalized roadmap to reclaim your energy, I’m here to help!

Learn more about how you can work with me HERE.

  1. Cleveland Clinic. Cortisol: What It Is, Function, Symptoms & Levels. Cleveland Clinic. Updated February 17, 2025. Accessed April 2, 2026. https://my.clevelandclinic.org/health/articles/22187-cortisol
  2. Kinnection Clinic. Understanding Diurnal Cortisol Curves. Kinnection Clinic. Published August 19, 2025. Accessed April 2, 2026. https://kinnectionclinic.com/blog/understanding-diurnal-cortisol-curves/
  3. The Institute for Functional Medicine. What Cortisol Curves Tell Us About Health. The Institute for Functional Medicine. Published December 10, 2025. Accessed April 2, 2026. https://www.ifm.org/news-insights/cortisol-curves-tell-us-health/

How to Use Food to Boost Energy & Reverse Burnout as a Mom

Jenna Johnston on January 30, 2024

The journey of motherhood is profoundly rewarding yet undeniably challenging, especially in the postpartum years. During this time, new moms often experience a significant change in their physical and emotional well-being. One common struggle is dealing with fatigue and burnout, a result of the immense changes and demands placed on the body and mind.

Fortunately, the path to reclaiming your energy and vitality can be found in your kitchen. The food you eat plays a crucial role in replenishing your body, supporting your energy levels, and helping you recover from the rigors of motherhood. This blog post delves into the specific nutrients essential for postpartum moms and highlights the top foods rich in these nutrients to help combat burnout and boost energy.

Understanding the connection between diet and well-being is key, especially when your body is recovering from pregnancy and adapting to the new demands of caring for your little one. Let’s explore how to nourish your body effectively during these vital years.

The Importance of Specific Nutrients for Postpartum Moms

During the postpartum years, a mother’s body is not just recovering from childbirth; it’s also adapting to the increased demands of taking care of their new child. During pregnancy and breastfeeding, as well as in times of stress, the body’s requirement for specific nutrients significantly increases. 

These nutrients are vital for supporting energy production, but they are often depleted more quickly due to these increased demands. Understanding which nutrients are essential during this phase is crucial for maintaining energy levels and allowing for a smoother transition through this transformative stage of motherhood. By replenishing these key nutrients, postpartum moms can effectively support their energy production and overall well-being

B Vitamins

B vitamins are powerhouse nutrients for energy. They are involved in converting food into energy, particularly carbohydrates, fats, and proteins. This group of vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), are essential for producing energy at a cellular level and maintaining overall vitality.

However, while all B vitamins play a role in energy production, B12 (cobalamin) and B6 (pyridoxine) are particularly important. Vitamin B12 is vital for brain function and energy production, while B6 is crucial for converting food into energy and for the production of neurotransmitters that impact energy levels.

Iron

Iron plays a critical role in transporting oxygen throughout the body. Oxygen is vital for cellular energy production, making iron fundamental in combating fatigue. In postpartum, the body’s need for iron is heightened, particularly if there was significant blood loss during childbirth or if you are breastfeeding.

Magnesium

Magnesium’s role in the body is multifaceted, involving over 300 enzymatic reactions, many of which contribute to energy production. It aids in converting food into ATP (adenosine triphosphate), the primary energy currency of the cell. Magnesium also supports muscle and nerve function, which are crucial for maintaining energy levels.

Coenzyme Q10 (CoQ10)

CoQ10, a natural antioxidant, supports energy production in cells. While the body does produce it naturally, the production decreases with age, and the demand increases during times of stress, making it a critical nutrient for postpartum moms experiencing burnout or chronic stress.

Carnitine

Carnitine is instrumental in turning fat into energy, especially by transporting fatty acids into the mitochondria, the cell’s powerhouse. Adequate carnitine levels are crucial for optimal energy production, and its creation in the body requires sufficient vitamin C.

Tyrosine

Tyrosine is an amino acid that plays a crucial role in the production of several important neurotransmitters, including dopamine, norepinephrine, and epinephrine. These neurotransmitters are essential for regulating mood, alertness, and energy levels. Adequate levels of tyrosine ensure that the body can effectively produce these neurotransmitters, which can help combat fatigue and enhance mental alertness and focus. Additionally, tyrosine is involved in the production of thyroid hormones, which are critical for regulating metabolism and energy levels. 

Zinc

Zinc is involved in multiple enzymatic reactions related to energy metabolism, aiding in the breakdown of carbohydrates, fats, and proteins. It also plays a role in thyroid hormone production, which regulates metabolism and energy levels.

In addition to this, zinc plays a vital role in the creation and action of various neurotransmitters, such as dopamine and norepinephrine, which are essential for regulating mood, cognitive function, and energy levels.

Iodine

Iodine is essential for the production of thyroid hormones, which play a significant role in regulating metabolism and energy levels in the body. A sufficient intake of iodine ensures the thyroid functions properly, thus helping to maintain optimal energy levels and overall metabolic health.

Vitamin C

Vitamin C, while not directly involved in energy production, is vital in supporting the absorption of iron and it’s involved in the creation of carnitine which we discussed above. It also functions as an antioxidant, protecting cells from damage and aiding in immune function, which indirectly influences energy levels.

Moreover, vitamin C plays a crucial role in regulating cortisol, the body’s primary stress hormone. By supporting adrenal gland function, which releases cortisol, adequate vitamin C intake can help maintain balanced cortisol levels, thus reducing the stress-related fatigue often experienced, especially during high-stress periods such as the early years of motherhood and post-birth recovery.

Ultimately, each of these nutrients plays a unique and crucial role in supporting postpartum moms. Ensuring a diet rich in these nutrients can significantly impact your energy levels and overall well-being during this demanding phase of life.

Best Food Sources for These Essential Nutrients

To help increase your intake of these vital nutrients that support energy production in the body, it’s important to ensure your diet is rich in the foods that contain them. Below are examples of the top foods that are rich in each nutrient we discussed. 

B Vitamin-rich foods

B vitamins can be found in eggs, nuts, seeds, green leafy vegetables, and whole grains. It’s important to note that B12 is only found naturally in animal production and if you don’t consume animal products it’s vital to consume B12 via fortified foods like nutritional yeast and many dairy alternatives are also fortified with B12. Another option is taking B12 as a supplement.

Iron-rich foods

These include red meat, pork, poultry, seafood, beans, and dark green leafy vegetables like spinach. 

Magnesium-rich foods

Magnesium can be found in nuts and seeds, particularly almonds and pumpkin seeds, whole grains, spinach, beans, and even dark chocolate.

Coenzyme Q10-rich foods

CoQ10 is present in organ meats such as liver, kidney, and heart, as well as in beef, sardines, mackerel, and peanuts.

Carnitine-rich foods

Sources of carnitine include red meat, pork, seafood, chicken, dairy products, and in smaller amounts in asparagus and avocado.

Tyrosine-rich foods

The best sources of tyrosine include cheese (particularly high in aged cheeses), soy products (e.g., tofu, tempeh, and soybeans), meats and poultry, fish (especially salmon, tuna, and cod), eggs, nuts, seeds, whole grains, and legumes.

Zinc-rich foods

For zinc, consume red meat, poultry, beans, nuts, whole grains, and dairy products.

Iodine-rich foods

Foods rich in iodine include seaweed (such as kelp, nori, and wakame), seafood like cod, tuna, and shrimp, dairy products (milk, yogurt, and cheese), and eggs

Vitamin C-rich foods

Citrus fruits like oranges and grapefruits, strawberries, bell peppers, broccoli, Brussels sprouts, and kiwifruit are all excellent sources of vitamin C.

Including a variety of these foods in your diet can help ensure you get the essential nutrients needed for energy and overall health during the postpartum years. However, please note that this is not an exhaustive list of all the foods that contain these nutrients- these are just some of the top foods. 

Moreover, it’s important to also consume a variety of other nutrients because many other vital functions in the body need support as well- but you can easily achieve that by eating a well-balanced diet which we’ll dive into next.

Incorporating Nutrient-Rich Foods Into Your Daily Diet

Adopting a nutrient-rich diet is not just about what you eat, but also how you incorporate these foods into your daily routine. Here are some practical tips to help you include these essential nutrients in your meals.

Focus on Variety

There’s a good chance you’ve heard the phrase “eat the rainbow”. Essentially this means that it’s vital to be eating a variety of different colored foods. Aiming to get a diverse range of colors in your diet is an easy way to ensure you’re also getting a diverse range of essential nutrients, including phytonutrients. 

Each meal doesn’t need to include every nutrient, but over the course of a day or week, try to incorporate a range of nutrient-rich foods to help cover all your body’s requirements. 

Keep it SImple

Meals don’t have to be complicated. Focus on eating whole, nutrient-rich foods and use cooking methods that you find to be easy. This may include making stir fries, using a crock pot or instant pot, using an air fryer, or making sheet pan meals rich in vegetables, animal protein, beans, and sides of whole grains. It can also include making yogurt bowls or smoothies packed with nuts, seeds, and berries. 

Some easy meal ideas include: 

  • Scrambled eggs, with sauteed kale, broccoli, and bell peppers, topped with avocado
  • Mixed berry smoothie (e.g., blueberries, blackberries, raspberries, and strawberries), with yogurt, avocado, almond butter, and hemp seeds
  • Veggies stir fry with zucchini, carrots, and broccoli with chicken and brown rice
  • Crockpot chili with black beans, chickpeas, ground beef, diced tomatoes, peppers, onions, and cauliflower
  • Baked salmon with roasted brussel sprouts, sweet potatoes, mushrooms, and onion

Planning Ahead

Let’s face it, when you’re exhausted, one of the last things you want to do is cook. Finding simple cooking methods is one way to make cooking easier, but another way is to plan ahead by cooking meals in bulk. 

This could be doubling, tripling, or quadrupling meals to ensure you have enough to last you for the week. It can even allow you to freeze extra and stockpile meals for times when you have nothing in the house and zero energy to cook. 

I know firsthand how difficult it can be to cook and make food for yourself when you’re exhausted and that’s why keeping things simple and planning is vital because it’s going to allow you to continuously get the nourishment your body needs. Ultimately, this can have a profound impact on your energy levels and overall health during the postpartum years. Remember, taking care of your nutritional needs is a crucial step in taking care of your overall well-being as a mom.

Conclusion

As we wrap up, it’s important to remember that the journey of motherhood, especially in the postpartum years, is a remarkable but demanding phase of life. The foods you choose to eat during this time play a critical role in determining your energy levels and overall well-being. By focusing on nutrient-rich foods that support energy production and replenish depleted resources, you can effectively combat fatigue and burnout.

Remember, nutrition is not just about eating the right foods; it’s about creating a balanced lifestyle that supports your physical and emotional health. Listening to your body, incorporating a variety of nutrient-dense foods, and seeking professional guidance when necessary are all key steps in your journey toward rejuvenation and vitality.