Sleep and Hormones
Hormones and sleep have a close relationship. If you're having issues with one, you probably also have issues with the other.
The Impact of Sleep on Your Hormones
The production and control of your body's hormones depend on getting enough quality sleep at night. The hormone that promotes sleep is melatonin. It's produced by the pineal gland and aids in controlling your circadian rhythm, which controls how much time you spend sleeping and awake.
Let's examine a few of the hormones that are significantly impacted by circadian rhythm or lack of sleep:
CORTISOL The adrenal glands create cortisol, which is more than just a stress hormone; it also aids in hormone regulation. Your cortisol levels reach their peak immediately after you wake up following a restful sleep. Your body's other hormones are also activated by this. However, a poor night's sleep can prevent your body from releasing cortisol, which can mess with other hormones.
ESTROGEN AND PROGESTERONE Estrogen and progesterone are two hormones that cortisol signals in the early morning. The disturbance of cortisol caused by poor sleep can prevent estrogen and progesterone from being released.
FSH AND LH The pineal gland maintains our circadian rhythm, as well as regulates luteinizing hormone (LH) and follicle-stimulating hormone (FSH) via the pituitary gland. While you sleep, the pituitary gland secretes FSH and LH, which are crucial for controlling the reproductive system.
HUNGER HORMONES Leptin, ghrelin, and insulin are three hormones that control how hungry and full you feel as well as how much fat is stored in your body. Your appetite may be badly impacted by lack of sleep, which may result in weight gain. Your insulin sensitivity may be impacted by little sleep, which could make PCOS symptoms worse.
The menstrual cycle and sleep issues
The inability to fall or stay asleep is known as insomnia, which is merely a sign of a larger health issue. The following factors are frequently to blame for hormonal sleep issues:
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1. Chronically high-stress hormone levels: It's interesting to notice that insufficient sleep causes stress hormones to rise while inadequate sleep causes stress to rise. In order to regain equilibrium, stress management is essential. It might be a vicious cycle.
2. The progesterone level's sharp decline at the end of the cycle: In women with PMS, fluctuating hormone levels might cause trouble falling asleep as well as more sleep disturbances. In contrast to other times of the menstrual cycle, sleep deteriorates during the late luteal phase (when PMS occurs), according to numerous research.
3. Mast cell or histamine reaction prior to menstruation: Insomnia can result from histamine intolerance. Histamine levels peak right before ovulation and again the week before menstruation because they fluctuate with estrogen levels.
Tips to Get a Better Night's Rest
Let's now go into strategies for ensuring that you get restful sleep every night:
1. Make sure you get sunbathe every day between 11 am and 3 pm: Your body produces more serotonin when you are exposed to sunlight in the morning. A precursor to the hormone melatonin, which regulates your sleep and wake cycles, is serotonin.
2. Avoid using electronics after dark. The blue light that screens emit can disrupt the production of melatonin. At least an hour before bedtime, stay away from them or use blue light-blocking eyewear.
3. Consume adequate carbs: The liver uses carbohydrates as fuel to function all night long. You will wake up between 2-4 in the morning due to low blood sugar and elevated cortisol levels if your liver runs out of glycogen reserves.
4. Bathe with Epsom salts: Mineral mixtures with magnesium, sulfur, and oxygen make up Epsom salts. They make it possible for magnesium to be quickly absorbed into the skin when used in a warm bath. Your sleep can be greatly improved by raising your magnesium levels.
5. Give up the caffeine: Cortisol and adrenaline are released in response to caffeine, which can keep your body on high alert for several hours.
6. Include supplements and foods that promote sleep: To aid in falling and staying asleep, try chamomile. By correcting their mineral imbalances, regulating their blood sugar, and addressing their histamine issues, I see more people successfully treating their sleep issues.
