Women's Health and Sleep: How Your Hormones Impact Your Sleep and Well-Being
I named my business Rhythm Wellness to acknowledge the intricate relationships between our biological rhythms (for instance, sleep-wake rhythms and the menstrual cycle, to name just two) and our emotional health. As humans, our minds and bodies are so intricately linked, and for women that plays out in very complex ways that can make it pretty challenging to be a woman at times.
How hormones play a role.
For most, getting a good night’s sleep isn’t as simple as just “going to bed earlier.” Sleep is deeply connected to reproductive health, and changes in hormones throughout life—during the menstrual cycle, pregnancy, and menopause—can significantly impact how you sleep and how you feel emotionally.
If you’ve ever noticed that you sleep worse before your period, have more restless sleep during pregnancy, or had full-on insomnia during menopause, you’re not imagining things. Science backs up these experiences. Fortunately, understanding these connections can help you learn to cope more effectively and feel more in control of your mind and body.
Several key reproductive hormones play a significant role in regulating sleep, and fluctuations in these hormones throughout life can lead to noticeable changes in sleep patterns. Estrogen and progesterone are two of the most influential hormones affecting sleep in women. Estrogen helps regulate the body's internal clock (circadian rhythm), influences REM sleep, and has a generally protective effect on sleep quality. It promotes deeper, more restorative sleep by decreasing the amount of time spent awake during the night. However, when estrogen levels drop—such as before menstruation, after childbirth, or during menopause—women often experience increased nighttime awakenings, difficulty falling asleep, and lighter sleep. Progesterone, on the other hand, has sedative properties that can promote relaxation and sleep. It rises after ovulation (during the luteal phase of the menstrual cycle) and peaks in pregnancy, which is why many women feel more tired and need extra rest during these times. However, as progesterone declines sharply before menstruation and postpartum, sleep disturbances such as insomnia or fragmented sleep can become more common.
It is a life-long hormonal process.
Women may notice these hormonal effects in different ways throughout their lives. During the menstrual cycle, sleep disturbances are most common in the days leading up to a period when estrogen and progesterone levels drop, often leading to more restless sleep, night sweats, or difficulty falling asleep.
In pregnancy, higher progesterone levels in the first trimester can cause excessive sleepiness, while disrupted sleep later in pregnancy is linked to hormonal shifts combined with physical discomfort. Menopause brings another major hormonal shift, with declining estrogen and progesterone contributing to hot flashes, night sweats, and an increased risk of insomnia. These changes can make sleep feel unpredictable, but recognizing hormone-driven sleep patterns can help women take proactive steps—such as adjusting sleep environments, maintaining a consistent bedtime, and exploring treatment options when needed—to improve their rest and overall well-being.
In the next few blogs I am going to do a deep dive into each of the major areas of life when sleep falls prey to hormonal shifts: the monthly menstrual cycle, pregnancy and postpartum, and menopause. In the meantime, if you are struggling with your sleep you can reach out to me to schedule a free consultation. Additionally, you can access our free sleep guide. The recommendations in this guide are still very effective, even if you believe that your sleep problems are caused by some of the challenges I’ve already discussed.
