A year after I had my first child, I found myself wide awake night after night, staring at the ceiling, my heart racing. Anxiety crept in during the day, making even the simplest tasks feel overwhelming. This was all new to me—before having my baby, I had never struggled with sleep or felt so emotionally unsettled. I was confused and caught off guard, wondering why this was happening. As a mom, I was supposed to be tired, but this wasn’t the kind of tired I expected.

I quickly realized that motherhood is a full-contact sport—the sleepless nights, the constant vigilance, and the endless decision-making. It’s like you’re training for an endurance event that never ends, except instead of medals, you’re rewarded with diaper blowouts and unsolicited parenting advice. The emotional toll of wanting to be the perfect mom, combined with the sheer physical exhaustion, felt like a heavy weight I couldn’t shake.

I decided to take matters into my own hands. As a practitioner of functional medicine, I approached my symptoms the way I would for a patient: with curiosity, testing, and a commitment to getting to the root cause. What I discovered shocked me. My stress hormones were completely out of whack—depleted in the morning when I needed energy and spiking at night when I desperately needed sleep. No wonder I felt like I was running on fumes.

Finding the Root Cause: Stress Hormone Depletion

Through testing, I confirmed that my adrenal glands were struggling to keep up. The adrenal glands, responsible for producing cortisol, get overworked when we’re under chronic stress. And let me tell you, the stress of new motherhood is no small thing. Between the sleep deprivation, the constant demands of a newborn, and the pressure to bounce back to “normal,” my body was waving the white flag.

What I learned is that cortisol isn’t just about stress; it’s about balance. When it’s too low, you feel like a zombie dragging yourself through the day. When it’s too high, you’re on edge, wide-eyed, and wondering why the world seems so loud. This imbalance was at the heart of my insomnia, anxiety, and even the random hot flashes that made me question if I was prematurely hitting menopause.

The Connection Between Stress Hormones, Insomnia, Hot Flashes, and Anxiety

1. Insomnia

You know that feeling when you finally get the baby down, settle into bed, and your brain decides it’s the perfect time to replay every embarrassing moment from high school? That’s cortisol at work. When cortisol spikes at night, it keeps your mind racing and your body on high alert—as if you’re preparing for a predator attack instead of just needing to sleep. For me, this looked like lying in bed, counting the hours until morning, and mentally calculating how much sleep I’d get if I fell asleep *right now*. Spoiler: it never worked.

2. Hot Flashes

Hot flashes aren’t just for menopausal women. Imagine standing in the checkout line at the grocery store, and suddenly, it feels like someone turned on an invisible heat lamp just for you. That’s what I experienced. These heat surges can be linked to cortisol imbalances disrupting your hypothalamus, which regulates body temperature. For moms juggling a million things, these flashes are an unwelcome reminder that our bodies are often working harder than we realize.

3. Anxiety

Picture this: You’re trying to enjoy a rare moment of quiet, and suddenly your heart starts racing because you remembered you forgot to defrost the chicken for dinner. That’s anxiety amplified by cortisol imbalance. It’s not just about the mental worry; it’s a full-body experience that leaves you feeling shaky and ungrounded. For me, this meant constantly feeling like I was failing—as a mom, a partner, and a human.

Understanding these connections helped me see that my symptoms weren’t random. They were my body’s way of waving a red flag and saying, “Hey, something’s off here!”

Why Testing Your Stress Hormones Matters

If you’re dealing with insomnia, hot flashes, or anxiety, testing your stress hormone levels is crucial. Functional medicine practitioners use tools like saliva, urine, or blood tests to evaluate cortisol patterns throughout the day. This data provides invaluable insights into how your body is functioning and what it needs to regain balance.

My own testing revealed that my cortisol was far too low in the morning, which explained why I needed three cups of coffee just to feel human, and too high at night, causing those sleepless, anxiety-ridden hours. Armed with this information, I was able to tailor a plan to heal my body.

Natural Solutions for Long-Term Results

Once I understood what was happening, I made some changes that not only transformed my health but also gave me tools I now share with my patients. Here are some out-of-the-box strategies that worked for me:

1. Nourish Your Body with the Right Foods

Food is medicine, but not all diets are created equal. For moms, getting enough protein is key to supporting hormonal balance and stabilizing blood sugar—both critical for healthy cortisol levels. Aim for at least 100-120 grams of protein per day, spread across meals. Think hearty breakfasts with eggs and avocado or dinner plates featuring wild-caught salmon and roasted vegetables. Don’t skimp on healthy fats like olive oil and chia seeds; they’re essential for hormone production.

2. Weight Lifting for Hormonal Balance

Who says moms can’t lift? Resistance training isn’t just for bodybuilders. Incorporating weight lifting into your routine helps build lean muscle, which supports metabolism and balances stress hormones. Plus, the act of lifting heavy things (safely!) is incredibly empowering. Start small—even 20 minutes twice a week can make a difference.

3. Sauna and Cold Plunging

Heat therapy, like sitting in a sauna, can help lower cortisol levels and promote relaxation. On the flip side, cold plunging—yes, immersing yourself in cold water—can stimulate the vagus nerve, which helps regulate your body’s stress response. While it sounds extreme, the benefits are worth it. Think of it as a reset button for your nervous system.

4. Sleep Hygiene with a Twist

We’ve all heard the basics: no screens before bed, keep the room cool, etc. But what about grounding? Walking barefoot on grass during the day can help regulate your circadian rhythm. Another trick? Sleep in complete darkness—no nightlights, no glowing alarm clocks. It signals your brain to produce melatonin naturally.

5. Mindfulness, but Make It Fun

Traditional meditation isn’t for everyone. If sitting still makes you feel like crawling out of your skin, try a moving meditation like walking in nature or dancing in your living room to your favorite song. The goal is to engage your body and mind in a way that feels enjoyable, not like another chore.

6. Prioritize Connection

Motherhood can feel isolating, but human connection is a powerful antidote to stress. Join a mom’s group, schedule regular coffee dates, or even find an online community where you can vent and laugh about the chaos of life. Sharing your experiences helps lighten the load.

Your Path to Healing

If my story resonates with you, know that you’re not alone, and there is hope. Insomnia, hot flashes, and anxiety don’t have to be your new normal. By addressing the root cause—stress hormone depletion—you can reclaim your energy and peace of mind.

At Mana Integrative Health, we specialize in helping moms like you uncover the underlying causes of their symptoms. Through personalized testing and natural treatments, we create a roadmap to restore your health and vitality.

Take the first step toward feeling like yourself again. Book a free wellness mapping call with us today:
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Together, we can develop a plan to address your unique needs and help you achieve long-term results.

Remember, you deserve to feel your best—for yourself and your family.

By Montserrat Corsino, L.Ac., MSOM, functional medicine practitioner
Montserrat is the owner and lead practitioner of Mana Integrative Health. She specializes in helping exhausted moms with hormonal, digestive, and mental/emotional imbalances.