Sleep is vital for us to have a strong body and a happy life. It also is important for cellular repair and even to have a good memory. Factors like stress, too much screen time and caffeine can sabotage your sleep but often overlooked are hormones which can be at the very foundation of your issues. These chemical messengers regulate your sleep-wake cycle and operate behind the scenes to regulate your internal clock as to how much rest you actually get. When hormones are out of balance your whole body can suffer.

What hormones are at work when it comes to sleep?

Your sleep-wake cycle, or circadian rhythm, is an internal clock that governs when we feel alert and when we feel sleepy. This rhythm is mostly controlled in the brain’s hypothalamus and responds to environmental cues like light and darkness which signals glands to release hormones that help you wind down.

Melatonin is a well-known hormone when it comes to sleep. It is produced by the pineal gland and the levels begin to rise in the evening at sunset when light levels drop. This signals your body it’s time to wind down and prepare for sleep.

Melatonin however peaks between 2am and 4am, is suppressed by exposure to blue light on your phone and is easily disrupted. If you have an irregular sleep schedule, too much screen time or even certain medical conditions it will be harder to fall asleep or even stay asleep. So often melatonin is used as a supplement to help people sleep.

The opposite of melatonin is cortisol. This is produced by the adrenal glands and helps you stay alert. Cortisol rises in the early morning at first light in a healthy functioning body and peaks around 8 to 9am getting you ready for your day.

These two, when out of balance, can play havoc with your life. Too much cortisol at night (often due to stress or anxiety) can cause insomnia and too little cortisol in the morning can have you waking up and not feeling rested.

Sleep and diabetes

If you tend to have insulin and blood sugar issues this can interact with your hormones and also affect your sleep. This is why a high carbohydrate food at night can sometimes make your insulin spike and keep you awake because it inhibits your melatonin release. Then your blood sugar can crash during the night and you suddenly wake up, wondering why. It has been found that people with insulin resistance or diabetes often have poor sleep quality while stable blood sugar supports a better sleeping pattern. This is why your eating habits are an important part of your sleep cycle.

Menstruation and Menopause

Add to this your normal estrogen and progesterone levels, and if you are a woman your menstrual cycle, and you can have a horrible insomnia cocktail sometimes. Estrogen and progesterone levels fluctuate throughout your menstrual cycle and this can also impact your sleep in a big way. Estrogen can increase the REM (dream) stage of sleep, can help maintain a stable body temperature and can increase serotonin production which in turn can increase melatonin.

Progesterone fluctuations can make you feel sleepy but drops before menstruation which can lead to you being unable to sleep and tossing and turning. This is why before your period you may have sleep issues. Of course, menopause has other issues because the sharp fall in both these hormones has you with one leg sticking out of the bed due to hot flushes. Either way you wake up tired and frustrated.

What happens is that when hormones are out of balance you will get such issues as insomnia, sleep apnoea, premenstrual dysphoric disorder (huge hormone fluctuations causing mood and sleep disruptions) and menopause insomnia.

Men and testosterone

Of course, we can’t forget men who also suffer with sleep disorders such as sleep apnoea often due to lower testosterone levels which contribute to their tiredness, moods and lowered libido. However, don’t be fooled that testosterone does not also sometimes play a role in female deep sleep patterns to bring about that rested feeling. The cycle though is that if you have low testosterone levels you will have sleep issues and poor testosterone in turn creates sleep issues. This is a vicious cycle that needs careful diet and supplementation to break.

Thyroid issues

Also let’s not forget the thyroid Hormones T3 and T4 that regulate our metabolism because if you have hyperthyroidism (overactive thyroid) that can cause insomnia, restlessness, and night sweats while hypothyroidism (underactive thyroid) can lead to excessive sleepiness, depression, and poor sleep quality. Often people don’t even know yet that there is a thyroid issue and think they have a sleep issue. That’s why visiting a naturopath who can analyse all your disruptive issues to work out what is happening to your health can support.

Suggestions for a good night’s sleep

However, there are many things you can do that will help you get a better night’s sleep and assist in balancing out your hormones. Firstly, have a set sleep schedule. Try to go to bed and wake up at similar times to keep your circadian rhythm regular. Also limit your screen time as blue light will damage your melatonin production.

Also important are your stress levels so find ways to manage your stress. Practice meditation and mindfulness, learn to journal as a way to manage your frustrations or explore other therapies that can relax you. Regular exercise can be helpful here as not only will it help you manage your frustrations but also regulate your insulin and cortisol.

If you add to this a healthy, wholesome diet in tune with your sensitivities as to what is causing you inflammation in your body, keeping check of your heavy metals load, lowering your caffeine and alcohol levels and eating well before bedtime it makes a great recipe for a good night’s sleep.

What do I do about supplements?

Regarding your supplements, magnesium is a great go to in order to help you sleep. So is melatonin, but you should not be self-prescribing or relying on these when your lifestyle is out of whack. Talk to an accredited natural therapist to help you make sure you are taking the best supplements and eating the proper foods. They can help you get a system in place designed specifically to suit your needs. That’s why it’s important to get regular check-ups – blood tests or even sleep studies if your sleep is way out of whack.

So, you see that night’s sleep that you are consistently missing out on is not something you should gloss over. You will not catch up on it tomorrow or next week. It could be part of a major issue which only gets worse and finally could get out of hand. Don’t put it off. Attend to it and make sure your hormones are in balance and YOU are doing all you can to ensure a good night’s sleep. If it isn’t working then hasten down to see a professional and soon you can be snuggling under the covers and waking refreshed.

Imagine how much more energy you will have in your day to create the wonderful lifestyle you deserve.