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Hormones Keeping You Up at Night? Guide for a Restful Sleep

Hormones Keeping You Up at Night? Guide for a Restful Sleep

helmi 12, 2025 Lähettänyt: Milja Merta

Are hormonal changes keeping you awake at night? One in four women experience sleep disruptions due to hormonal fluctuations, leading to restless nights and fatigue during the day so remember, you are no alone and there's help!

Understanding these challenges and learning how to manage them can help you achieve a more restful sleep.

First, we’ll explore how hormones influence sleep, followed by practical tips to help manage these effects naturally. Always consult your doctor if you experience significant changes or ongoing issues with your sleep, this blog is for general information it's not medical advice.

Why Do Hormones Affect Sleep?

Hormones such as progesterone and estrogen play crucial roles in regulating sleep. Progesterone, often referred to as the "sleep hormone," has a calming effect on the brain. However, hormonal imbalances or fluctuations during different life stages—including menstruation, pregnancy, and menopause—can make it difficult to fall and stay asleep.

Hormonal changes can also trigger cramps, night sweats, headaches, and mood swings, further disturbing your sleep. So, how can you navigate these challenges and ensure better rest? Here are our top non-medicinal tips that are easy to do for a more restful night of sleep. 

Menstruation and Sleep: How Hormones Impact Your Rest

Hormonal fluctuations during menstruation can have a profound impact on sleep quality. Most girls begin their menstrual cycle between ages 10 and 15, and with this comes cyclical changes in hormones like progesterone and estrogen that influence sleep.

During the premenstrual phase, rising progesterone levels prepare the body for pregnancy. If no pregnancy occurs, progesterone levels plummet right before menstruation, often causing poor sleep. Women with conditions like polycystic ovary syndrome (PCOS) may experience irregular cycles, lower progesterone, and even a higher risk of sleep apnea, all of which can make restful sleep harder to achieve.

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Pregnancy and Sleep: Navigating Hormonal Changes

Pregnancy brings significant hormonal changes that can disrupt your sleep. In the first trimester, progesterone levels rise rapidly to support the growing fetus, often making women feel more drowsy and prone to daytime naps. Estrogen levels also surge dramatically, contributing to fatigue.

By the third trimester, sleep difficulties often worsen due to frequent urination, restless leg syndrome, and physical discomfort. Hormones may stabilize, but these other factors can make it challenging to get a good night’s sleep.

Menopause and Sleep: Managing Hot Flashes and Insomnia

Sleep disturbances are common as women approach menopause. Fluctuating hormone levels can cause night sweats and hot flashes, frequently waking women throughout the night. Additionally, declining progesterone and estrogen levels may contribute to irritability and reduced ability to relax.

Lower estrogen levels also remove the protective effects against sleep apnea, putting post-menopausal women at the same risk as men for this condition. Studies reveal that menopause is often linked to reduced REM sleep, leaving women feeling less rested even after sleeping.

How to Sleep Better with cramps?

Whether you’re experiencing cramps from your period, pregnancy discomfort, or the effects of perimenopause, managing pain is key to improving sleep quality. 

Here are some general tips that you may try to relax during the night:

  1. Apply a Soothing Magnesium Butter: Using a product like Bodyotics Nighttime Magnesium Butter (launching soon!) might help to relax your muscles. Massage it onto your abdomen or lower back before bed. 

  2. Use Heat Therapy: A heating pad or warm compress applied to the abdominal area can alleviate muscle tension.

  3. Practice Gentle Stretching: Stretching exercises or light yoga can release muscle tension and prepare your body for sleep.

What Diet Helps You Sleep Better?

Your diet can have a significant impact on your sleep quality. If you’re asking, "What foods help you sleep better?", here are some top recommendations:

Foods That Promote Restful Sleep:

  1. Magnesium-Rich Foods: Incorporate almonds, spinach, and bananas into your diet to help regulate melatonin and promote muscle relaxation.

  2. Tryptophan-Rich Foods: Foods like turkey, eggs, and dairy products increase serotonin levels, which can help you feel more relaxed.

  3. Avoid Caffeine and Alcohol: These substances can interfere with your ability to fall asleep. Opt for herbal teas like chamomile instead.

How to Create the Perfect Sleep Environment?

Are you wondering, "How to set up a bedroom for better sleep?" Creating a calming atmosphere is essential for a good night’s sleep. Here’s how to set up your bedroom for better rest:

  1. Dim the Lights: Use warm, dim lighting in the evening to signal to your brain that it’s time to wind down.

  2. Use Aromatherapy: Scents like lavender and chamomile can help calm your mind and promote relaxation.

  3. Unplug and Go Offline: Turn off your devices at least an hour before bed. Use your phone’s bedtime mode to limit notifications and reduce blue light exposure.

How To Avoid Period Leaks During The Night:

  1. Choose Reliable Menstrual Products: To avoid leaks, opt for a full-coverage menstrual product like the Bodyotics Reusable Menstrual Disc, which holds up to five tampons' worth of fluid. Its secure fit ensures you stay protected throughout the night. 

  2. Wear Period-Friendly Sleepwear: Invest in high-absorbency period underwear or wear dark-colored pajamas to minimize anxiety about leaks.

  3. Sleep in a Comfortable Position: Sleeping in the fetal position can help reduce the risk of leakage by minimizing pressure on your pelvic area.

    SHOP BODYOTICS REUSABLE MENSTRUAL DISCS HERE 


What Are the Best Sleep Positions for Comfort?

Finding the right sleep position can make a big difference in your comfort and sleep quality. Wondering, "What are the best sleeping positions to relieve cramps?" Here are some suggestions:

  1. Fetal Position: This position can reduce pressure on your abdominal muscles and alleviate cramps.

  2. Left-Side Sleeping: This position improves circulation and reduces back pain.

  3. Back Sleeping: This may help alleviate acid reflux and back pain but may not be ideal if you snore.

How to Build a Consistent Bedtime Routine?

If you’re asking, "What is the best bedtime routine for better sleep?", establishing a regular routine can train your body to recognize when it’s time to sleep.

  1. Set a Consistent Bedtime: Going to bed and waking up at the same time each day helps regulate your internal clock.

  2. Practice Relaxation Techniques: Try meditation, deep breathing exercises, or listening to calming music before bed.

  3. Limit Screen Time: Reduce exposure to blue light from screens to avoid disrupting your natural sleep rhythm.

How to Stay Active for Better Sleep?

Physical activity can significantly improve sleep quality, but timing is important. If you’re wondering, "When is the best time to exercise for better sleep?", here are some tips:

  1. Morning Workouts: Exercising in the morning helps regulate your circadian rhythm and boosts your energy levels throughout the day.

  2. Gentle Evening Exercises: Light stretching or yoga before bed can promote relaxation and prepare your body for sleep.

How to Stay Hydrated Without Disrupting Sleep?

Staying hydrated is essential, but drinking too much water before bed can lead to frequent trips to the bathroom. If you’re asking, "How to stay hydrated without waking up at night?", follow these tips:

  1. Hydrate During the Day: Drink water consistently throughout the day to avoid feeling thirsty at night.

  2. Limit Evening Fluids: Reduce fluid intake after dinner to prevent nighttime bathroom visits.

Final Thoughts

Sleep is essential to living a balanced and healthy life, yet hormonal changes can present unique challenges for women. By understanding how your body’s needs evolve and implementing practical tips like adjusting your sleep environment, maintaining a healthy diet, and choosing the right bedtime routine, you can improve your sleep quality.

Follow us on socials @bodyotics for more tips & live a life without limits!

Disclaimer: The information provided in this blog is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional for personalized advice regarding your health or medical concerns.

References:
https://www.news-medical.net/health/Sleep-and-Hormones.aspx#:~:text=elenabsl%2FShutterstock.com-,Melatonin,of%20production%20of%20this%20hormone.
https://www.bloomful.io/are-hormones-interfering-with-your-sleep/
https://sleepcenterinfo.com/blog/which-hormones-affect-sleep/
https://www.healthline.com/health/sleep/how-sleep-can-affect-your-hormone-levels
https://drbrighten.com/hormones-and-sleep/