What impact do hormones have on sleep?

Sleep? Essential to our well-being and overall health. Yet many of us fail to understand the role hormones play in regulating our sleep cycles.

Sleep hormones and their effects

There are several hormones that have a direct or indirect influence on the quality and quantity of our sleep. We have classified these different hormones. These chemical messengers orchestrate various bodily functions perfectly, including our sleep.

From circadian rhythms to stress, key sleep hormones such as melatonin, cortisol and others have a considerable impact on our nightly rest period. We’ve taken a look at these different hormones to help you better understand their role in helping you get a good night’s sleep and fall asleep more easily.

Melatonin: the sleep hormone

Produced by our pineal gland in the brain, it is often referred to as the “sleep hormone“. Its production increases when darkness arrives, helping to signal to our body that it’s time to rest. Peak melatonin levels are reached around 2 a.m.

Factors influencing melatonin production :

Light exposure: Too much light, especially blue light from electronic screens, can inhibit its secretion.
Age: Production naturally decreases with age, which may explain sleep disorders in the elderly.
Food: Certain foods such as cherries, nuts and milk contain melatonin.

Melatonin production

Melatonin production follows a circadian rhythm. That is, it increases in response to decreasing daylight. At the end of the day, melatonin secretion begins, preparing the body for sleep. Conversely, morning light inhibits melatonin production, promoting wakefulness.

Melatonin’s influence on sleep quality

This hormone has a direct impact on sleep quality. Adequate melanotin levels induce faster sleep onset and improve sleep depth. Studies show that disturbances in melanotin production can lead to insomnia or irregular sleep.

Cortisol: the stress hormone

Cortisol is recognized as the main stress hormone. It plays a vital role in our sleep-wake cycle. It is secreted by the adrenal glands, peaking early in the morning to wake us up, and decreasing throughout the day to reach its lowest level at night.

Cortisol dysregulation affects sleep quality. Chronic stress can also stimulate its production, disrupting sleep and making it difficult to fall asleep.

Complex interactions with other hormones

Adenosine: the inducer of drowsiness

Adenosine is another important chemical messenger. It contributes to the sensation of drowsiness. As we stay awake, its levels rise, helping the body to get ready for sleep. The opposite process takes place during the night to help us feel alert in the morning.

Accumulation and drowsiness

As we stay awake, adenosine builds up in our brains, increasing sleep pressure. When its levels are sufficiently high, it promotes the desire to sleep. During sleep, adenosine levels decrease, reducing sleep pressure and making it easier to wake up in the morning.

Caffeine interference

Caffeine, found in coffee and some teas, blocks the adenosine receptor, delaying sleepiness. Difficulty falling asleep can occur when caffeine is consumed too late in the day.

Sex hormones: estrogen and progesterone

Both men and women produce sex hormones that strongly influence sleep patterns. These influences can vary according to the specific hormonal cycles of each sex.

For women

Fluctuations in estrogen and progesterone during the menstrual cycle can affect sleep quality. During the luteal phase (after ovulation), progesterone levels rise, which often has a sedative effect. Some women also experience worsening symptoms of insomnia and poor sleep quality during premenstrual syndrome (PMS).

Pregnancy: High levels of hormones such as progesterone can induce excessive sleep at first, and worsen insomnia in the third trimester.
Menopause: Sudden drops in estrogen and progesterone can cause hot flashes and night sweats, interrupting sleep.

For men

Although less often discussed, the progressive decline in testosterone in older men can also affect sleep. Lower levels of this hormone have been linked to reduced sleep quality and disorders such as obstructive sleep apnea.

Menstrual cycle and sleep

Menstrual cycles vary estrogen and progesterone levels, affecting sleep. Before menstruation, a drop in progesterone can lead to difficulty falling asleep or insomnia.

Pregnancy and sleep

During pregnancy, progesterone and relaxin also increase, causing sleep disturbances. The frequency of night-time awakenings often increases, due to physical discomfort and the ongoing needs of the fetus.

Menopause and sleep

Menopause leads to a significant reduction in estrogen levels. This can induce symptoms such as night-time hot flushes and sweating, disrupting sleep. What’s more, melatonin depletion with age further complicates the situation.

The influence of lifestyle and habits on sleep hormones

By adjusting your lifestyle and habits, you can improve the regulation of your sleep hormones, promoting better, more restful rest .

Adopt a regular sleep routine: Going to bed and getting up at the same time every day helps regulate your biological clock.

Reduce exposure to blue light in the evening : Use blue light filters on your devices or adopt screen-free habits before bedtime.

Manage stress : Incorporate relaxation techniques such as meditation, deep breathing or yoga to reduce cortisol levels.

Moderate physical activity: Exercise during the day to avoid excessive stimulation in the evening. Regular exercise can effectively regulate certain sleep hormones such as adenosine and cortisol. Moderate physical activity not only improves total sleep time, but also reduces anxiety and stress, contributing to better hormonal regulation.

Avoid stimulants before bedtime: Limit caffeine and heavy meals to promote an environment conducive to melatonin production. Instead, tryptophan-rich foods like turkey and legumes help produce melatonin.

Hormones and sleep – are we all equal?

There are various factors influencing how hormones affect our sleep, creating variability among individuals.

Age: Hormonal levels change with age, modifying sleep requirements.
Gender: As discussed, gender greatly influences hormonal variations and their effects.
Lifestyle: Stress, diet and exercise can all affect hormone levels.
Genetics: Some individuals may be naturally predisposed to hormonal imbalances.

Individual adaptation

Each person needs to find out what works for them in order to manage their hormonal balance effectively. Consulting healthcare professionals when persistent disturbances are observed remains good practice.

Natural remedies and supplements

Melatonin supplements

For those who have difficulty initiating sleep, melatonin supplements are available without prescription. They can be particularly useful for night-shift workers or those suffering from jet lag. However, it is always advisable to consult a health professional before starting any new supplementation.

Phytotherapy and food supplements

Herbs such as valerian, chamomile and lavender have traditionally been used to promote sleep by reducing anxiety and balancing the hormonal system. In addition, minerals and vitamins such as magnesium and vitamin B6 also play a crucial role in supporting natural melatonin production and cortisol regulation.

Discover the product

Taking [MY] Essentiels Sérénité will also promote better sleep, thanks to the presence of Griffonia, a serotonin precursor. This hormone is involved in the synthesis of neurotransmitters involved in managing mood, sleep and eating habits.

Probiotics and the microbiome

Emerging studies show a link between gut health and sleep cycles, implying that probiotics could influence hormone regulation. A balanced microbiome may contribute to better absorption of the nutrients required for sleep hormone production.