If you’ve tried improving your sleep… earlier bedtime, wind-down routines, no devices, dark and cool bedroom… yet you are still struggling nightly to fall asleep or stay asleep, or wake up feeling unrested, there’s usually more going on beneath the surface – and your hormones form part of that picture.
Estrogen
Estrogen impacts sleep more than most people realise. It supports serotonin production, which is a precursor for the sleep hormone melatonin. And it helps regulate the body’s internal thermostat throughout the night.
When estrogen shifts, sleep often becomes lighter and more disrupted.
- Estrogen drops sharply right before the start of your monthly cycle.
- Estrogen fluctuates wildly with a downward trend during perimenopause, followed by a significant drop during menopause.
Progesterone
Progesterone is your calming hormone. It stimulates GABA receptors in the brain to reduce anxiety and promote deep relaxation. It also acts as a natural muscle relaxant.
When progesterone drops, sleep becomes more disrupted and less restorative.
- Progesterone peaks a few days after ovulation and drops sharply right before period begins.
- Progesterone rises steadily throughout pregnancy and drops back to baseline within 24 hours of birthing.
- Progesterone destabilises during perimenopause and drops to zero as a woman officially enters menopause.
Testosterone
Testosterone supports deeper stages of sleep. It also regulates breathing during sleep by controlling the nerves that maintain upper airway muscle tone and by modulating the brain’s central sensitivity to CO2 levels.
Low levels of testosterone are linked to reduced deep sleep.
- Testosterone drops gradually with age in both men and women.
Melatonin
Melatonin plays a key role in regulating your circadian rhythm. It signals to your brain that it is nighttime, as it prepares the body for rest by lowering core body temperature and blood pressure.
Low levels of melatonin make it harder for you to fall asleep, fragment your sleep architecture and disrupt your circadian rhythm.
- Light and darkness are the primary drivers, but levels can also be heavily influenced by age, lifestyle choices and habits, as well as underlying medical conditions.
Cortisol
When it comes to cortisol, it is all about timing. Cortisol is supposed to peak about 30 to 45 mins after you wake up, helping you feel sharp and alert. Then gradually lowers as evening approaches.
When cortisol stays elevated, or when the cortisol curve flips, you feel “tired but wired” at bedtime, get jolted out of sleep around 2-4am, and wake up in the morning feeling exhausted.
- Light and darkness are the primary drivers, but levels can also be heavily influenced by age, lifestyle choices and habits, as well as underlying medical conditions.
Understanding your own set of root causes via personalised sleep intelligence is the quickest route to better sleep in the long run. Book a full sleep assessment today and start reclaiming your sleep, one positive step at a time.
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Hi I’m Lydia, certified sleep therapist and trained specialist in CBT-i (Cognitive-behavioral therapy for insomnia). Follow me on IG @thesleepcode.hk or visit the-sleep-code.com for more sleep resources.
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The Sleep Code | Sleep Specialist in Hong Kong 