There is nothing like waking after a good night’s sleep, refreshed and ready to tackle the new day. But being a woman comes with bodily changes that can make good sleep elusive. Menstruation, pregnancy, perimenopause, and menopause can take you on a hormonal rollercoaster ride filled with mood swings that can come between you and your sweet dreams.
Changing female hormones are not the only culprits that can rob you of sleep. Other delicate hormonal balances can play a part in the quality and quantity of your sleep.
Before you turn to sleep aids for help, learn about some hormones below to see how they could be keeping you from the sleep your body needs to recharge and refresh. If you find yourself ticking off some boxes that align with your sleep troubles, it may be time to have a discussion with your Moreland OB-GYN provider. They can help you understand your individual circumstances and help you manage them to achieve your best health.
Female Hormones That May Affect Your Sleep
Estrogen
Estrogen is primarily produced by the ovaries and in smaller amounts by the adrenal glands. Estrogen is usually associated with reproductive health, but it also allows your body to process serotonin, increases bone formation, and affects your skin.
As women approach menopause, estrogen levels can plummet, affecting sleep more than during any other period of life. Mood swings that come with low estrogen can make it difficult to relax to prepare for sleep, and hot flashes and night sweats can impair sleep.
To treat the problem so you can attain a more restful sleep, your Moreland OB-GYN provider may recommend:
- A low dose of estrogen.
- Mind-body techniques, like breath control and yoga.
- Reducing the temperature in your bedroom at night and wearing layers you can take off or put on so you are less disturbed by hot flashes.
- Birth control pills.
- A change in your diet.
- Mind-body techniques like meditation, breath control, and yoga.
Progesterone Provides Calm for Sound Sleep
Progesterone is also produced primarily by the ovaries and in smaller amounts by the adrenal glands. It helps counter the effects of too much estrogen.
Progesterone is also important for healthy brain function. Its natural anti-anxiety effect can help you fall asleep faster and experience fewer disruptions in your sleep. When progesterone levels begin to fall—because of menstruation or menopause—it can cause anxiety and insomnia.
Other Hormones That May Sabotage Your Sleep
Cortisol & Melatonin: The Yin and Yang of Sleep
Cortisol and melatonin work hand-in-hand to regulate your sleep patterns.
Cortisol is produced by two adrenal glands, one atop each of your kidneys. Cortisol is also called the stress hormone because it facilitates your ability to cope with, adapt to, and recover from stress.
When your body releases cortisol, it raises your blood sugar level and blood pressure to prepare your body for physical activity. Normally, cortisol levels rise sharply in the morning and help you wake refreshed. As you go through the day, cortisol levels decline, while melatonin levels gradually increase as you get closer to going to bed.
Melatonin, called the sleep hormone, is produced by the pineal gland, located in the brain. When your optic nerves detect light waning at the end of the day, it triggers the pineal gland to release melatonin, which helps you wind down to get ready to sleep.
Normally, as melatonin levels increase, cortisol levels decrease. But stress, sugar, and blue light can throw off this simple but delicate balance:
- Stress can trigger the release of cortisol, reducing your melatonin levels, and affecting your sleep.
- Sugary treats before bedtime can increase cortisol (and insulin) levels, too, making deep, restful sleep a challenge.
- If your optic nerves detect light similar to natural light—such as the blue light emitted by computers, TVs, tablets, and smartphones—it can trick your brain into believing that it’s still daylight outside. So watching a movie or catching up on social media at bedtime could increase cortisol, reduce melatonin, and therefore, compromise the quality of your sleep. Consider changing your device to dark mode in the evening.
Insulin Affects Your Blood Sugar While You Sleep
Insulin, a hormone produced in the pancreas, regulates blood sugar levels. When your blood sugar levels become elevated regularly, your body can become less sensitive to insulin, requiring your body to produce more and more to have the same impact. Not only can this progressively result in diabetes, but it can also affect your sleep, as blood sugar levels fluctuate during the night.
As with cortisol, sugary treats before bedtime could:
- Make going to sleep difficult while blood sugar levels are high.
- Affect the quality of your sleep when blood sugar levels crash during the night.
Thyroid Hormones: Too Much or Too Little Can Steal Good Sleep
Thyroid hormones regulate your metabolic rate and digestion. If your thyroid is not functioning properly and producing too much or too little hormone, it can lead to poor sleep, in addition to an extensive list of other side effects. Your Moreland OB-GYN physician can act as your guide as to when and how often thyroid screenings should be included in your annual care plan.
- Hyperthyroidism is the condition where your thyroid is overactive and produces too much thyroid hormone. This can overstimulate the nervous system, causing restlessness to the point where you may find it difficult to get to or stay asleep.
- Hypothyroidism is the condition where your thyroid is underactive and produces too little thyroid hormone, leaving you feeling fatigued and lethargic. Besides causing daytime fatigue by slowing metabolism, hypothyroidism is linked to sleep apnea, which in turn, could contribute to daytime fatigue.
More Tips to Help You Fall (And Stay) Asleep
Hormones are not always the culprit when it comes to poor sleep quality. Don’t overlook lifestyle factors and nighttime routines. Try some of these simple suggestions to positively impact your sleep quality.
- Exercise regularly: Regular aerobic exercise can improve the quality of your sleep, but don’t exercise within two to three hours of your bedtime.
- Relieve stress: If anxiety keeps you awake at night, try de-stressing with a bedtime, in-bed yoga practice. Relaxation techniques like meditation or deep breathing can help, as can soothing music or reading something light and pleasurable. If you don’t suffer from hot flashes, a warm bath before bed may help calm your qualms.
- Take care with caffeine: Coffee, colas, some teas, and chocolate all contain caffeine, which can take up to eight hours to work its way through your system. Caffeine is a stimulant, so not only can it keep you awake at night, but it may also trigger hot flashes.
- Avoid alcohol before bed: While you may find that alcohol relaxes you and helps you fall asleep, it may make it hard for you to stay asleep and prevent you from reaching the deep sleep you need to restore and recharge. Alcohol can also be a trigger for hot flashes.
- Keep it cool: Keeping your bedroom temperature on the cool side can help with hot flashes and night sweats. In addition, a cool shower before bed, breathable cotton sheets, and comfortable cotton pajamas may help keep your internal temperature in check.
When To Call Your Moreland OB-GYN
Poor sleep isn’t something you have to live with; in fact, it’s something you should NOT live with. Lack of sleep is exhausting and maddening. It can lead to health issues like high blood pressure and heart disease and affect your overall quality of life.
If you’re suffering from poor sleep, now is the time to start a conversation with your Moreland provider. By talking with and listening to our patients, we can be proactive and preventive and promote better health and quality of life—and a good night’s sleep—during all stages of womanhood.
