A good night's sleep is essential for our well-being and health. While we sleep, our body regenerates and recharges its batteries for the day ahead. However, many menstruating women or people with hormonal fluctuations often experience sleep problems that can affect their quality of life. Hormonal changes can have a major impact on sleep quality and often go unnoticed. In this article, you will find out which hormones affect sleep, how hormonal fluctuations can lead to sleep disorders and what measures can help you to get a better night's rest.

Hormones are the body's chemical messengers and play a key role in many bodily functions, including sleep. They are produced in glands such as the pineal gland, adrenal glands and ovaries and control processes such as metabolism, mood and energy levels. Melatonin and cortisol are particularly important for sleep regulation, as are progesterone and oestrogen, which ensure the sleep-wake rhythm and general well-being.

Hormonal fluctuations - whether due to the menstrual cycle, stress or the menopause - can disrupt this natural rhythm and lead to sleep problems. The balance between these hormones is crucial: an excess or deficiency can cause sleep disorders such as insomnia, early waking or restless sleep. Did you know that many people are particularly tired during menstruation? Find out here more about this exciting phenomenon.

Melatonin: the natural sleep hormone

Melatonin, often referred to as the "sleep hormone", is produced in the pineal gland in the brain. Its release is stimulated by darkness, which is why it is released in large quantities in the evening and at night. Melatonin signals to the body that it is time to rest and switch to sleep mode. However, light, especially the blue light from screens, can disrupt melatonin production and lead to problems falling asleep. It is therefore recommended to avoid electronic devices for at least one hour before going to bed or to use blue light filter glasses.

Cortisol: the stress hormone

Cortisol is the hormone that wakes the body up in the morning and keeps it awake during the day. It is produced in the adrenal glands and is a "wake-up hormone". Normally, cortisol levels are highest in the morning and decrease throughout the day. However, a chronically elevated cortisol level, often caused by constant stress, can lead to the body remaining in a constant "state of alert" and not being able to rest. It then becomes more difficult to fall asleep and the quality of sleep also suffers. This is particularly problematic for people who experience a lot of stress and do not plan a sufficient relaxation phase in the evening.

Progesterone and oestrogen: Hormones for relaxation and sleep quality

Progesterone, a hormone that is produced in greater quantities in menstruating women, particularly in the second half of the menstrual cycle and during pregnancy, has a calming effect. It promotes deep sleep and helps you feel more rested. A low progesterone level, on the other hand, can cause sleep problems, for example in people with PCOS or during the menopause. Have you just stumbled across the term PCOS? Don't worry, here you can find a more detailed explanation about it. Oestrogen also plays an important role: it supports the REM sleep phase, which is responsible for mental recovery. Falling oestrogen levels, which occur during the menopause, can therefore also lead to sleep disorders.

Hormonal fluctuations occur in different phases of life and can have a significant impact on sleep quality. These fluctuations can disrupt the natural sleep-wake rhythm and lead to insomnia, waking up at night or restless sleep.

Premenstrual syndrome (PMS) and sleep problems

Many menstruating women experience sleep problems in the days before their period. This phase is known as premenstrual syndrome (PMS) and is often characterized by mood swings, irritability and physical symptoms such as tiredness and insomnia. This is due to falling progesterone and oestrogen levels, which can disrupt the sleep-wake cycle. The result: problems falling asleep and restless sleep. If you would like to find out more about PMS, you can here to read our blog post about it.

Pregnancy and sleep disorders

During pregnancy, the body undergoes a variety of hormonal changes that can affect the quality of sleep. In the first and last trimester in particular, many pregnant women struggle with sleep problems. Although a higher progesterone level can have a calming effect, the growing belly, frequent urge to urinate and heartburn can also disturb sleep.

Menopause and sleep problems at night

The menopause is a phase of major hormonal changes for menstruating women. Falling oestrogen levels can lead to hot flushes and night sweats that interrupt sleep. Decreasing progesterone production also contributes to the fact that many people have increased sleep problems during this phase of life.

Treating hormonal sleep problems requires a combination of lifestyle changes, relaxation techniques and possibly natural remedies. Here are some practical tips that can help:

1. light and sleep patterns

To promote melatonin production, you should avoid bright, artificial light in the evening hours. Natural darkness signals to the body that it's time to relax. If you rely on electronic devices in the evening, blue light filter glasses can be useful.

2. reduce stress for healthy cortisol levels

Reducing stress is crucial to lowering cortisol levels and promoting sleep. Breathing techniques, meditation and yoga can help to bring the body into a state of relaxation, making it easier to fall asleep. Consciously plan time for relaxation and create a fixed evening routine that helps you to calm down. Relaxation is not only important for sleep, but also for your period. Did you know that meditating can help to alleviate your menstrual cramps? Take a look at the whole thing here here. Did you know that you can also 'breathe away' menstrual pain? That sounds pretty exciting, doesn't it? Find out here more about it here.

3. sleep-optimizing nutrition

A healthy diet also has a major influence on sleep quality. Foods rich in tryptophan - such as nuts, seeds, oatmeal and bananas - promote melatonin production and support restful sleep. Avoid caffeinated drinks in the afternoon and evening as they can disrupt sleep patterns.

4. breathable clothing and period underwear for more comfort

Breathable materials such as the organic cotton in our period underwear can provide more comfort, especially during hot flushes and night sweats. The period panties are specially developed for menstruating women and are made from skin-friendly, breathable fabrics. They support your well-being and help to ensure that you are less disturbed at night. We at Taynie also offer special products for the night products. Night-time leakage and sweaty disposable pads can be a real pain in the neck. Of course, this is anything but helpful for a good night's sleep. Our Taynie Shorts ultra are an alternative. This comfortable model also offers the heavy bleeders among us the ultimate leakage protection. Make yourself here yourself a picture of this washable gamechanger.

5. natural remedies and plant extracts

Natural remedies such as valerian, lemon balm and passionflower have a calming effect and can promote sleep. However, you should talk to your doctor before using them to make sure that they are suitable for you and that there are no interactions.

6. exercise and fresh air for better sleep

Regular exercise promotes hormonal balance and can counteract sleep problems. An afternoon walk or a gentle yoga session in the evening can help to reduce stress levels and improve sleep. However, avoid intense exercise just before bedtime, as this can stimulate the body and make it difficult to fall asleep.

At Taynie, we therefore recommend focusing on healthy sleep hygiene and the targeted use of natural remedies to alleviate hormone-related sleep problems. Through a conscious diet, targeted relaxation exercises and the use of breathable period underwear, you can improve the quality of your sleep and feel better overall.

Author: Taynie.de