Nothing can replace the feeling of waking up after a restful night’s sleep. You feel refreshed and have just the right amount of energy to get out of bed and kick-start the day. But sometimes, enjoying good sleep can become elusive.
All thanks to the hormonal change your body goes through during puberty. Though female hormones are considered the main culprits behind hormonal insomnia, other hormones also play a role in controlling the quality of sleep.
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In this ultimate guide, we will explore the different hormones that affect sleep, along with their nitty-gritty details. So, without any further ado, let’s begin exploring!
Differences in Men’s and Women’s Sleep Experience Over the Age
Our body’s requirement for sleep varies with age. When we were babies, we had to sleep around 16 to 18 hours daily. However, by adolescence, this requirement is significantly reduced to about 9 to 10 hours daily. Even in adults, the sleep hours are reduced to 7 to 9 per night. Some even sleep less than this span and still, stay fresh all the time and participate in all activities vigilantly. The thing is, our bodies decide how much we need to sleep. So, coordinate well and respond to the signs your body gives to find the right amount of sleep you require.
Though the quantity of sleep reduces as we age, its efficiency also decreases. However, there are certain differences in men’s and women’s sleep experiences. According to research, women tend to enjoy longer total sleep time, less total wake time, and overall better sleep efficiency in comparison with men. However, women also have around 40% higher risk of insomnia than men. The differences arise at puberty, and the major culprits are hormones.
Main Hormones Responsible for Sleep Disturbances
The following hormones play a significant role in triggering hormonal insomnia:
Melatonin
Melatonin is also known as the sleep hormone and is directly responsible for regulating the circadian rhythm and ensuring healthy, restful sleep. It is produced in the pineal gland, released in response to the darkness, and suppressed by light exposure. As we age, melatonin levels naturally decline, triggering sleep disturbance in older adults. This is the main reason why most Americans end up taking melatonin supplementations.
Testosterone
Though most people refer to testosterone as a male sex hormone, it’s also produced in females – in lesser quantity. In both men and women, this hormone plays a crucial role in maintaining bone and reproductive health. Testosterone levels fluctuate during the day and are at their peak during REM sleep. If you are not getting enough REM sleep, your testosterone levels will decrease. This deficiency is closely linked to snoring and insomnia symptoms.
Cortisol
Cortisol – stress hormone – is produced in the adrenal glands. It supports melatonin in following a circadian rhythm. In normal cases, cortisol levels are at their peak in the morning and reduce throughout the day, reaching their lowest at night. Irregular sleep patterns, anxiety, and chronic stress can lead to increased cortisol levels at night, making it difficult to fall asleep. Other symptoms that you might experience are fragmented sleep and early morning awakenings. You can regulate cortisol levels by managing stress and following a consistent sleep schedule.
Do Hormones Cause Insomnia?
Hormones can contribute to insomnia, but they don’t cause it. Hormonal insomnia is normally associated with women dealing with hormonal imbalances during menopause and pregnancy. However, these conditions are temporary and can be eliminated once the hormones are back in balance. Still, insufficient sleep can cause long-term hormonal issues, which in turn affect sleep quality and quantity. So, in short, you end up in a vicious cycle.
Though hormones don’t cause insomnia, they can be closely related to sleep apnea. It’s a sleep disorder that exacerbates breathing difficulties at night. Additionally, it causes an increased risk of endocrine or metabolic disorders.
Tips for Improving Sleep
By now, you have explored the basic links between sleep and hormones. Let’s now overview certain tips that might help improve sleep.
Avoid Caffeine: Beverages featuring caffeine, like teas, colas, and coffees, must be avoided before bedtime. Caffeine is actually a stimulant that keeps you awake and also causes hot flashes.
Exercise Daily: Regular exercise can improve your sleep quality. However, don’t exercise within three to two hours of your bedtime. You can go jogging in the morning or in the afternoon.
Relieve Stress: If you are feeling anxious and unable to sleep, try stress-relieving techniques. For instance, in-bed yoga, deep breathing, meditation, or even soothing music can help.
Avoid Alcohol: You might feel that alcohol induces sleep, making you relax. But that’s not the case; alcohol prevents you from falling into a deep sleep and undergoes that much-needed body restoration.
Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet at night to induce sleep. You can rely on blackout curtains, noise machines, and earplugs for the purpose.
Moreover, if you ever wake up in the middle of the night, keep your eyes shut and try going back into sleep mode. Indulging in any sort of stimulating activity, like scrolling, checking messages, or reading books, can wake your brain.
Wrapping It Up!
Hormonal imbalances in different life stages can cause sleep disturbances, which in turn cause hormonal imbalance, and you end up in a vicious cycle. However, hormones are not directly linked to insomnia; they can cause sleep apnea. It’s because hormonal imbalances don’t last permanently; once they are back at their regular level, their adverse effect on sleep diminishes.
Additionally, certain tips, like stress management, avoiding alcohol and caffeine, optimizing sleep environment, and practicing yoga, can help you fall asleep easily. Hope you find this information worth reading. Stay tuned for more helpful guides.
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