If you’ve ever had a night where you just couldn’t fall asleep—tossing, turning and staring at the ceiling for hours—you might have blamed stress, caffeine or even that late-night TikTok scroll. But there’s actually another key player when it comes to the quality of your sleep that often goes overlooked: your hormones.
The Overlooked Role of Hormones in Sleep
Yep—blame it on your hormones—but we’re for real when we say that your hormones have a grip on just about everything you’ve got going on, including your sleep quality. Hormones act as the body’s messengers, regulating everything from metabolism to mood—and, of course, sleep, explains Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine.
When they’re balanced, you fall asleep easily, stay asleep through the night, and wake up feeling refreshed. But when they’re out of sync? Insomnia, restless nights and groggy mornings can become the norm. The connection between hormones and sleep isn’t just about melatonin (the well-known sleep hormone). Other hormones—like cortisol, insulin, progesterone and even hunger-regulating hormones—play a major role in how well you sleep, Dr. Lane goes on to explain.
For example, cortisol, your body’s main stress hormone, follows a natural rhythm: it peaks in the morning to wake you up and gradually declines at night, notes Sunjya Schweig, M.D., founder and director at the California Center for Functional Medicine. But if stress keeps your cortisol levels high in the evening, it can make you feel wired but tired, struggling to wind down. “Meanwhile, progesterone, often called the ;relaxation hormone,; can influence how easily you drift off—especially for women, who experience fluctuating levels throughout their menstrual cycle, pregnancy and menopause.”
Even hunger hormones like ghrelin and leptin impact sleep. Poor sleep can throw them off balance, making you hungrier the next day and even leading to blood sugar crashes that wake you up in the middle of the night. And let’s not forget testosterone, which helps support deep, restorative sleep in men and naturally declines with age—often leading to lighter, more disrupted sleep.
The truth is, your body’s ability to get quality rest isn’t just about bedtime habits—it’s about keeping your hormones in balance. In this article, we’ll dive deep into how different hormones affect sleep, why men and women experience sleep disturbances differently and the best ways to support your body’s natural rhythms for better, more restorative rest. Because when your hormones are aligned, good sleep isn’t just possible—it’s inevitable.
The Key Hormones That Impact Your Sleep
We briefly touched upon the hormones that have a grip on your ability to get a good night’s sleep, but let’s dig deeper. Here’s a breakdown of the hormones that need to be well-balanced to ensure you’re sleeping well on the regular.
Melatonin
Think of melatonin as your body’s natural sleep signal——it tells you when it’s time to wind down and get some rest. Produced by the pineal gland in response to darkness, it helps regulate your sleep-wake cycle, explains Dr. Lane. But if you’re constantly exposed to blue light from screens, dealing with stress, aging or have an inconsistent sleep schedule, your melatonin levels might take a hit, making it harder to fall asleep.
The good news? You can support melatonin naturally by cutting back on screens before bed, keeping your sleep space dark, and sticking to a regular bedtime. She recommends eating melatonin-rich foods like tart cherries, walnuts, and bananas, which can also help, and if needed, short-term melatonin supplements can give your circadian rhythm a little reset.
Cortisol
Often referred to as the “stress hormone,” cortisol is produced by the adrenal glands and follows a natural rhythm where it peaks in the morning to promote wakefulness and declines at night to allow for restful sleep, explains Dr. Lane. “When cortisol levels remain high in the evening due to chronic stress, caffeine intake, or irregular sleep habits, it can lead to insomnia and nighttime awakenings,” she says. “Low cortisol, on the other hand, can result in fatigue, difficulty waking up, and disrupted sleep cycles.” She recommends managing stress through meditation, deep breathing or adaptogenic herbs like ashwagandha and maintaining balanced blood sugar levels by avoiding late-night sugar spikes and processed foods can also keep cortisol fluctuations in check.
Progesterone
Progesterone has a naturally calming effect on the brain and helps promote restful sleep, explains Dr. Lane. “But when levels drop, as they often do in perimenopause, menopause or cases of estrogen dominance, sleep can become a struggle,” she says. For this reason, she notes that you might find yourself tossing and turning, waking up frequently or feeling wired but exhausted. To keep progesterone levels in check, she recommends focusing on managing stress (since chronic stress can zap production), eating plenty of healthy fats and getting enough vitamin C, which may help boost levels. “In some cases, bioidentical progesterone therapy—under the guidance of a doctor—can also be a game-changer for better sleep,” she adds.
Estrogen
Estrogen is a major player when it comes to sleep. It helps regulate serotonin and other neurotransmitters that keep your sleep cycle running smoothly, explains Dr. Lane. “When estrogen levels drop—especially during perimenopause and menopause—sleep can take a serious hit, leading to frequent wake-ups, night sweats, and overall restless nights,” she says.
“On the flip side, too much estrogen (a.k.a. estrogen dominance) can also mess with sleep by increasing cortisol levels and making it harder to relax.” She recommends keeping estrogen balanced starting with gut health, eating plenty of cruciferous veggies (like broccoli and cauliflower) to support detoxification and managing stress. “If hormonal sleep disruptions are severe, options like bioidentical hormone therapy or phytoestrogen-rich foods and herbs may help bring things back into balance,” she adds.
Testosterone
Testosterone plays a big role in sleep quality, especially for men. This hormone isn’t just about muscle and energy—it actually helps support deep, restorative sleep, explains Dr. Schweig. “When testosterone levels are healthy, men are more likely to experience longer periods of deep sleep, which is essential for recovery, hormone regulation and overall well-being, but when levels drop—whether due to aging, stress, or poor lifestyle habits—sleep can suffer,” he warns. “Low testosterone has been linked to more frequent awakenings, trouble staying asleep, and even an increased risk of sleep apnea.”
The frustrating part? It’s a two-way street. While low testosterone can lead to sleep issues, sleep deprivation itself can also lower testosterone levels, creating a vicious cycle of exhaustion and hormonal imbalance. That’s why prioritizing sleep isn’t just about feeling rested—it’s also crucial for maintaining healthy hormone levels. Strength training, maintaining a healthy weight, and sticking to a regular sleep schedule can all help naturally support testosterone production, according to Dr. Schweig. If you’re consistently struggling with poor sleep and low energy, it might be worth checking in with a healthcare provider to see if testosterone levels are a factor.
Insulin
Insulin isn’t just about blood sugar—it also plays a big role in how well you sleep. When insulin levels are out of whack—whether from too much sugar, stress or insulin resistance—it can lead to blood sugar crashes in the middle of the night, warns Dr. Lane This triggers cortisol (your body’s stress hormone) to wake you up, making it harder to get restful sleep.
On the flip side, she points out that consistently high insulin levels can increase the risk of sleep apnea and other sleep issues. The fix? She recommends focusing on a balanced diet with fewer high-sugar foods, getting regular movement in and trying to space out meals to keep blood sugar steady. “Supplements such as berberine may support insulin sensitivity and nighttime glucose regulation,” she adds.
Ghrelin & leptin
Ghrelin and leptin are two key hormones that help regulate hunger and energy balance—and they have a bigger impact on sleep than you might think. Ghrelin, often called the “hunger hormone,” signals your body that it’s time to eat, while leptin, the “fullness hormone,” tells you when you’ve had enough. When these hormones are in balance, your appetite and energy levels stay steady. But when sleep deprivation enters the picture, things can get thrown way off course, according to Dr. Schweig.
Lack of sleep has been shown to increase ghrelin levels, making you feel hungrier, while simultaneously decreasing leptin, making it harder to recognize when you’re full. This imbalance is why you might find yourself craving carbs and sugar after a bad night’s sleep—your body is looking for quick energy to compensate for the lack of rest. Over time, chronic sleep deprivation can contribute to overeating, weight gain and even metabolic issues like insulin resistance, which further disrupt sleep quality.
To keep ghrelin and leptin in balance, he recommends prioritizing quality sleep, aiming for 7-9 hours nightly, and eating balanced meals with protein, fiber and healthy fats. Avoid sugary, processed snacks before bed, as they can spike blood sugar and disrupt sleep. Instead, opt for a protein-rich snack like Greek yogurt or nuts if you get hungry.
The Bottom Line on Hormones and Sleep
Struggling with restless nights or groggy mornings? Your hormones might be to blame. From melatonin and cortisol to estrogen, progesterone and hunger hormones, these messengers play a key role in sleep quality.
The good news? Small changes—like managing stress, sticking to a sleep routine, eating balanced meals, and limiting screens before bed—can help keep your hormones (and sleep) on track. And if sleep issues persist, checking in with a healthcare provider to assess your hormone levels might be worth considering. When your hormones are balanced, good sleep follows.
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