The Link Between Hormones and Sleep – How toImprove Your Rest

Suffering from insomnia is a real public health crisis. The frustrating feeling of wanting to sleep but not being able to can be quite daunting. Unfortunately, it can be difficult to pinpoint what’s wrong. For this reason, you need to understand the role of cortisol and melatonin in this ordeal. Irritability when you are asleep and feeling tired but wired could be the result of hormonal imbalance. To put it simply, high levels of cortisol or low levels of melatonin during the evening. The opposite also produces similar effects. In this article, we will cover some of the methods that allow you to balance your hormones, especially cortisol and melatonin.

How Stress Affects Cortisol and Sleep

When you are under constant stress (whether from work, personal issues, or health challenges), your body releases higher amounts of cortisol. This hormone is meant to help you cope with immediate threats. However, chronic elevation can disrupt your circadian rhythm. Over time, elevated evening cortisol levels make it harder to unwind, which creates that “tired but wired” feeling. Consequently, you may have difficulty initiating sleep or experience frequent awakenings throughout the night.

The balance of cortisol-melatonin – How to ensure better sleep and sustained energy

Sunrise alarm clocks

Light is the main factor that determines the onset and duration of your sleep. Therefore, you can use this knowledge to trick your brain. Start by getting a sunrise alarm clock, which gradually increases the light intensity of the room until it’s time to wake up. By doing this, you will create an artificial environment that resembles the one our ancestors lived in (i.e., the jungle). Some devices even come with color grading, which changes from red to orange to bright yellow. The purpose of this feature is to follow the order of colors seen during sunrise.

Natural exposure to light

If you don’t want to get the sunrise alarm clock, you can use natural sunlight. Leave your house as soon as you wake up to get exposed to the sunlight and regulate your circadian rhythm. Of course, this is easier said than done, as most people find it very challenging to leave their beds in the morning.

Stay away from digital devices near your bedtime

The National Sleep Foundation advises people to avoid using digital devices before bedtime. Since these devices emit ultraviolet light, they can suppress the release of melatonin, which is indispensable for quality sleep.

Don’t exercise before bedtime

Exercising very late during the day increases your blood hormones, such as cortisol, epinephrine, and norepinephrine. While there is some evidence to disprove the negative effects of late-night exercise on sleep quality, it is best to avoid it. Instead, try to schedule your workout sessions earlier in the day. Optimally, you would exercise during the early morning.

Take short naps (20-30 minutes) 

This one is straightforward.

A 2-hour nap in the middle of the day can alter your circadian rhythm. This gives signals to the brain that there is no need to sleep even if it’s 4 AM. The best way to combat this effect is by taking short naps, lasting for 20 to 30 minutes. This will prevent a condition known as advanced phase disorder.

Avoid stimulants near your bedtime (e.g., caffeine, nicotine)

Make sure to not consume any stimulants before your bedtime. This includes coffee, tea, cigarettes, and energy drinks. The ingredients found in these products can interfere with the normal function of your biological clock.

Note that the action of these products may last long. In other words, drinking a cup of tea at 6 PM can mess up your bedtime at 10 PM. As a result, you may experience acute insomnia that night. If these habits are not corrected, the problem can become chronic.

Speak with your physician if you are experiencing acute or chronic insomnia.

Mindfulness and Relaxation Techniques

Engage in relaxation practices to lower cortisol levels and prime your body for restful sleep. Techniques such as progressive muscle relaxation, deep breathing exercises, and guided imagery can reduce stress hormones in the bloodstream. 

Note that mindfulness meditation and gentle yoga before bed can help your body and mind transition smoothly into a more relaxed state. This can improve sleep quality and duration.

When to Seek Professional Help

If lifestyle modifications don’t fix your insomnia or chronic fatigue, you should consider seeking help from a healthcare professional. Endocrine disorders, anxiety, and other medical conditions can exacerbate cortisol imbalances. 

Therefore, you may need the proper evaluation to reveal underlying causes and guide you toward targeted therapies such as specialized hormonal treatments. 

Takeaway message

Controlling your hormone levels is absolutely crucial to getting high-quality sleep. Ensure to speak with your primary care physician before you make any drastic changes in your diet or exercise routine.

We hope that this article helped you understand the role of cortisol and melatonin in controlling the sleep-wake cycle.