5 Ways to Lower Cortisol Before Bed (For Deep, Restful Sleep)

[The Hook] If your cortisol is high before bed, you simply will not sleep well. Today on Silent Watchers, we are moving from theory to action with 5 science-backed protocols designed to "tame" your stress hormones and reclaim your night. [The Summary] We’ve previously discussed how cortisol acts as your body's alarm clock. In this video, we break down five specific interventions—from temperature regulation to nutrient timing—that signal to your brain that it is safe to rest. By understanding how the body works, it becomes much easier to make things better. [The 5 Protocols] Protocol 5: Cold Exposure. How 10 minutes of cold/cool water calms the sympathetic nervous system. Protocol 4: The Carb-Cortisol Connection. Using specific high-carb snacks to stabilize blood sugar and prevent a physiological "panic" response. Protocol 3: The 60-Minute Digital Sunset. Cutting blue light to allow natural melatonin buildup. Protocol 2: 4-7-8 Breathing. Activating the vagus nerve to tell your brain "I am safe". Protocol 1: Magnesium Glycinate. The natural block to the stress-hormone cascade. [Timestamps] 0:00 - Why You Must Lower Cortisol Before Bed 1:15 - Recap: Your Body's Natural Alarm Clock 2:10 - Protocol 5: 10 Minute Cold Exposure 3:45 - Protocol 4: Lean into the Carb-Cortisol Connection 5:20 - Protocol 3: Cutting Blue Light & Excitement 7:10 - Protocol 2: The 4-7-8 Breathing Technique 9:00 - Protocol 1: Magnesium Glycinate Supplementation 10:30 - How to Incorporate These (Don't try all at once!) 11:45 - Next Up: The Melatonin Protocol [Resources & Links] 📩 Join Silent Watchers: [Link] 🛒 My Recommended Sleep Supplements: [Link] 🎥 Watch Next: How to Fix Your Circadian Rhythm Naturally [Call to Action] Which of these 5 protocols will you try first? Let me know in the comments how I can make these videos even more helpful for your journey! #️⃣ Hashtags #CortisolControl #SleepProtocols #SilentWatchers #HealthHacking #MagnesiumGlycinate #SleepScience #StressRelief