Hormones do far more than regulate reproduction—they also have a profound effect on sleep. Two of the most influential hormones in this relationship are estrogen and progesterone, both of which fluctuate naturally throughout the menstrual cycle, pregnancy, and menopause. These changes can directly alter how easily you fall asleep, how long you stay asleep, and how rested you feel in the morning.

Estrogen’s Role in Sleep

Estrogen is often considered the “energizing” hormone, but its effects on sleep are nuanced:

• Supports serotonin and melatonin production: Estrogen helps regulate neurotransmitters that influence mood and sleep cycles. This means higher estrogen levels may support more restorative sleep.

• Increases REM sleep: During the follicular phase of the menstrual cycle (the first half), when estrogen rises, many women experience improved sleep quality and deeper REM cycles.

• Thermoregulation: Estrogen helps keep body temperature stable. When levels drop—such as in the late luteal phase or during menopause—women may experience hot flashes or night sweats that fragment sleep.

Progesterone’s Role in Sleep

Progesterone is sometimes called the “calming hormone” because of its sedative-like effects:

• Promotes relaxation: Progesterone enhances GABA activity in the brain, a neurotransmitter that helps quiet the nervous system and prepare the body for rest.

• Supports deep sleep: Higher levels during the luteal phase (after ovulation) often make people feel sleepier at night.

• Disruptions with decline: As progesterone falls before menstruation or during perimenopause, its soothing effect diminishes, often leading to insomnia, restlessness, or more frequent nighttime waking.

Hormone Fluctuations Across Life Stages

• Menstrual cycle: Many women report better sleep mid-cycle when estrogen is higher, and more difficulty sleeping in the days before a period, when both estrogen and progesterone drop sharply.

• Pregnancy: Elevated progesterone can increase daytime sleepiness, while physical discomfort and nighttime awakenings are common later in pregnancy.

• Perimenopause and menopause: The steep decline of both hormones often brings hot flashes, anxiety, and insomnia, making sleep disturbances one of the most frequent complaints.

Supporting Better Sleep Through Hormonal Changes

While hormone fluctuations are natural, there are ways to lessen their impact on sleep:

• Keep a regular sleep schedule to stabilize circadian rhythms.

• Maintain a cool bedroom environment to offset night sweats and hot flashes.

• Use relaxation techniques such as deep breathing or meditation to counteract anxiety tied to hormonal changes.

• Talk with a healthcare provider about whether hormone therapy, supplements, or other treatments may help, particularly during perimenopause or menopause.