Dr. Shilpa Sayana recommends magnesium glycinate (200-400 mg at night), ashwagandha, 20 minutes of daily breathwork, and 20 minutes in nature to lower cortisol and improve sleep. Research shows nature exposure reduces cortisol levels.
Here are 4 ways to lower your cortisol. The first one is try some magnesium glycinate, 200 to 400 milligrams, usually 1 pill at night, making your muscles feel relaxed. The second thing I would try is ashwagandha. Use up to 30% if taken daily over a 90-day period. The third thing, you do some breathwork for 20 minutes daily for 2 weeks. And the last thing is try and be in nature. 20 minutes of nature has been shown to lower your cortisol. Try these quick things and see if your sleep quality is better and you feel like you're in a more relaxed state.
