The Link Between Hormones & Disrupted Sleep
Many of us struggle with having a good night sleep, well known factors like technology and other forms of stimulant can impact the duration and overall quality. But did you know that hormones can be equally as impactful to a good night’s sleep?
There are many different types of hormones that have an impact on your sleep, including estrogen, cortisol, melatonin, insulin and progesterone, and being aware of all of these will get you back on the right track.
Symptoms of Disrupted Sleep
Less restorative of sleep
Trouble falling asleep
Trouble staying asleep
Fatigued throughout the day
Poor functioning throughout the day
Waking up exhausted
“Sleep is the best medicine”
What is the Function of Melatonin?
Melatonin is a natural hormone that is released into the bloodstream, it is produced by the pineal gland which is found in the brain. This hormone helps us wind down and relax to fall asleep at night! Melatonin helps to regulate the circadian rhythm and synchronize our sleep and wake cycles. Melatonin can be one of the more well known hormones that people focus on when having issues with sleep. Women are at higher risk of a melatonin deficiency due to them being caregivers to children which results in a poor sleep schedule.
Ways you can balance your Melatonin;
Staying consistent with your sleep schedule
Ditching technology at night
Taking extra time out of your day to catch some sun rays
Blacking out your room at night
Eating a well balanced diet
Don't Overlook Insulin
Insulin is a hormone created by the pancreas which is located just behind the stomach area. Insulin is released into the bloodstream to reach certain parts of our body, It allows glucose (type of sugar) to enter cells for us to use as energy.
What sleeping problems can occur that relate to blood sugar imbalances?
Sleep apnea
Reduced control of glucose levels
Higher risk of Diabetes
Disordered breathing
Ladies, Pay Attention To Estrogen and Progesterone
Estrogen is a female sex hormone responsible for the development and one of the hormones that regulates our reproductive system. Estrogen can affect many parts of the body and if this hormone is off balance we can run into many issues, one of them being sleep! Menopausal, perimenopausal and postmenopausal women have low levels of estrogen leading to disrupted sleep due to the hot flashes, joint aches, depression and anxiety etc..
Progesterone is a hormone released by the corpus luteum which is located in the ovary after we ovulate; it plays several roles in early pregnancy and the menstrual cycle. When progesterone is dominant in our cycles it is the chill, calm and relaxing hormone. Progesterone is also classified as a neurosteroid and this helps the nervous system to function properly. Unbalanced levels of progesterone can cause sleep issues.
The balance of estrogen and progesterone is really important for your sleep and hormone balance. You can learn all about tracking and optimizing your cycle in this blog post!
Habits that can help balance estrogen and Progesterone
Consuming enough protein in your diet
Regular exercise
Managing stress
Eating enough healthy fats
Avoid sugar and refined carbohydrates
Consuming lots of fiber
Consuming enough Omega 3 fatty acids
We Can’t Forget Cortisol
It’s our body’s main stress hormone, this works with certain parts of our brain to control our mood, motivation and fear. It’s known for taking charge of our body’s ‘’fight, flight, or freeze’’ response in a crisis, playing many roles in our body, one of them being controlling your sleep-wake cycle. Cortisol and melatonin work together to regulate your circadian rhythm, your sleep and awake cycles. Cortisol is activated by the HPA axis (Hypothalamic Pituitary Adrenal Axis) and if this axis is disrupted due to poor nutrition habits and chronic stress, it can lead to insomnia and or other types of disrupted sleep.
How can we naturally balance Cortisol?
Start going to bed and waking up at the same time every day
Practicing stress reducing activities such as: Yoga, Meditation, Massage
Limiting alcohol intake
Exercise on a regular basis
The main thing is to manage all types of stress; mental, physical, emotional and spiritual!
My own Personal Experience with Disrupted sleep
Every single night I would play my phone games, scroll through social media, and watch Youtube and before I knew it it was midnight.. My alarm would be set for 7am and when I woke up, I did not feel rested what so ever! This would happen on a daily basis and I just found myself in a loop hole of having an inconsistent sleep schedule which made me feel fatigued all day long. Recently I have started to shut my phone off an hour before bed to reduce the blue light that is horrible for our brains. I also now go to sleep at 10:30pm and Wake up at 7am and I feel super energized in the mornings and always ready to take on the day!
I hope you all have learned the importance of sleep and keeping our hormones balanced Please feel free to reach out to me and talk about your very own experiences with sleep!
