Sleep and hormones

Have you ever woken up feeling groggy and noticed that your skin’s breaking out or your energy levels are plummeting, you might be dealing with more than just a poor night’s sleep. Believe it or not, your hormones and sleep are locked in a complex love-hate relationship—and if one is off balance, the other is sure to follow.

Let’s take a closer look at how hormonal imbalances can mess with your sleep patterns, and more importantly, how to get your hormones (and your sleep) back on track.

First things first: hormones are the chemical messengers in your body that regulate everything from your metabolism to your mood and, yes, your sleep.

They help control processes like: stress and mood, appetite and metabolism, reproductive health and sleep-wake cycles.

When your sleep patterns get disrupted—whether it’s too little or too much sleep—these hormones get knocked out of whack, leading to a cascade of unwanted effects. It’s a classic case of sleep affects hormones, and hormones affect sleep.

Let us look at the key hormones that affects our sleep:

Melatonin: Regulates the sleep-wake cycle and signals the body when it's time to sleep.

Cortisol: Controls the body’s stress response and follows a daily rhythm, rising in the morning and tapering off at night to prepare for sleep.

Progesterone and Estrogen: Influence sleep during hormonal fluctuations, such as during menstruation, pregnancy, or menopause. Estrogen promotes relaxation, and progesterone has a calming effect.

Testosterone: Plays a role in REM sleep, which is essential for memory consolidation and emotional regulation.

The ideal amount of sleep for most adults is between 7 to 9 hours. But in today’s fast-paced world, many of us skimp on sleep, whether it’s from late-night scrolling or early morning meetings. And when you don’t get enough sleep, hormones like cortisol (your stress hormone) can become unbalanced, leading to increased stress, anxiety, and even weight gain.

But that’s not all—your hunger hormones also take a hit. Leptin (which signals when you’re full) decreases, while ghrelin (the “I’m hungry!” hormone) increases. The result? You might find yourself craving sugary snacks or eating more than usual, even when you’re not really hungry.

Plus, poor sleep can mess with your insulin levels, making it harder for your body to regulate blood sugar and contributing to weight gain, especially around the belly.

We all know that too little sleep can leave us feeling sluggish, but did you know that oversleeping can be just as bad for your hormones? It’s true—sleeping more than 9 hours a night has been linked to cognitive impairment, sluggish metabolism, and even mood swings.

Excess sleep can disrupt your circadian rhythm (your body’s natural sleep-wake cycle), leading to a drop in energy and focus the next day. While a lazy Sunday afternoon nap is fine every now and then, don’t make a habit of oversleeping. Aim for consistency instead.

• Stick to a Routine: Going to bed and waking up at the same time each day helps train your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

• Create a Wind-Down Routine: Take 30 minutes to relax before bed. Whether it’s reading, stretching, or doing some light meditation, winding down signals to your body that it’s time to sleep.

• Watch Your Diet: Keep an eye on your sugar intake—especially if your sleep has been a little off. A spike in blood sugar can make it harder for your body to regulate hormones like insulin.

• Make Your Bedroom a Sanctuary: Keep your sleep space cool, dark, and quiet. A blackout curtain or sleep mask can do wonders for getting a deep, restorative sleep.

• Limit Screen Time: That late-night Instagram scroll might seem harmless, but the blue light from your phone or laptop can interfere with melatonin production, making it harder to fall asleep.

• Don’t Overdo the Caffeine: A mid-afternoon coffee might help you power through your day, but it can interfere with your ability to fall asleep at night. Try to limit caffeine intake to the morning.

• Get Active: Regular exercise, especially in the morning, can help regulate your sleep patterns. But avoid intense workouts close to bedtime, as they might leave you too wired to sleep.

• Track Your Sleep: Consider using a sleep tracker to get a better understanding of your sleep patterns and adjust accordingly.

If you’ve tried everything and still find yourself struggling with sleep, it may be time to talk to a healthcare professional. They can help pinpoint any underlying issues—whether it's a hormonal imbalance, sleep disorder, or something else—and help you get back on track.