Sleep and Hormones: Why Women’s Rest isn’t as Simple as Counting Sheep

Ever feel like your sleep is constantly changing? One week you're out cold by 9 PM, and the next you’re tossing, turning, and mentally redecorating your living room at 2 AM? If you're a woman, there's a good chance hormones are playing a part.

Sleep and hormones are tightly connected, especially estrogen and progesterone, the two main players in your reproductive cycle. These hormones ebb and flow throughout your life, and their shifting levels can throw your sleep rhythm out of sync.

Estrogen & Progesterone: The Sleep Shapers

Estrogen

Estrogen tends to promote REM sleep, reduce the time it takes to fall asleep, and regulate your body’s internal thermostat. It’s part of the reason you may sleep better during certain points in your cycle, especially in the first half.

But estrogen isn’t all gentle and graceful. It can increase alertness and even make you feel a bit wired if it's too high relative to progesterone. And during perimenopause, when estrogen levels get unpredictable, it can wreak havoc on your sleep with night sweats, mood swings, and early morning wake-ups.

Progesterone

Progesterone, on the other hand, acts like a natural sedative. It stimulates the brain’s GABA receptors, which calm your nervous system and help you feel sleepy and relaxed. That dreamy, nap-prone feeling in early pregnancy? Progesterone.

When progesterone drops, like right before your period or after giving birth, your sleep can become lighter and more fragmented.

Sleep Across the Life Stages

1. Menstruation & PMS: The Luteal Rollercoaster

In the second half of your cycle (after ovulation), progesterone rises, making you feel a little sleepier. But right before your period, both progesterone and estrogen plummet. This can lead to:

• Trouble falling asleep

• Restless sleep

• Waking up too early

• Night sweats and vivid dreams

If you have PMS or PMDD, you might also deal with mood swings, anxiety, or depression that hit hardest at night, stealing your ability to wind down.

Try this:

• Keep your bedroom cool, progesterone withdrawal can raise core temperature

• Use magnesium supplements or a warm bath to soothe premenstrual tension

• Avoid caffeine after 2 PM during your luteal phase

Further Reading: How to Sleep Better on Your Period

2. Pregnancy: Exhausted but Sleepless

Progesterone shoots up in pregnancy, especially during the first trimester. That’s why so many women feel bone-tired in those early weeks. But ironically, sleep often becomes harder as pregnancy progresses, thanks to:

• Hormonal surges

• Physical discomfort

• Increased urination

• Heartburn

• Anxiety or vivid dreams

By the third trimester, many women find themselves napping during the day but struggling to stay asleep at night.

Try this:

• Use pillows to support your hips and back

• Limit fluids before bed

• Practice slow breathing or pregnancy-safe guided meditation

3. Postpartum: Hormonal Freefall

After birth, estrogen and progesterone take a nosedive, especially if you’re not breastfeeding. Add to that:

• Night feeds

• Anxiety

• A baby who’s wide awake at 3AM.

…and sleep can become a thing of the past.

This hormonal crash can also trigger or worsen postpartum depression, which frequently shows up as insomnia.

Try this:

• Nap when you can

• Ask for help with night feeds

• Talk to your GP if sleep loss is spiraling into emotional distress

4. Perimenopause & Menopause: Night Sweats and 4 AM Wakeups

Ah, the 40s and 50s. Estrogen starts declining erratically during perimenopause, leading to:

• Hot flashes

• Night sweats

• Fragmented sleep

• Mood swings

• Early morning wakefulness

Progesterone also decreases, removing that nice sedating effect it once had. Many women describe menopause-related insomnia as a mix of tossing, overheating, and overthinking.

Try this:

• Layer your bedding to adjust quickly during night sweats

• Talk to your doctor about HRT if sleep disruption is significant

So, Is There a Hormone-Friendly Sleep Plan?

There’s no one-size-fits-all, but here’s what helps most women:

Track Your Cycle

Knowing when estrogen and progesterone are rising or falling helps you anticipate your sleep patterns. Use a cycle-tracking app that includes symptoms and energy levels.

Build a Consistent Wind-Down Ritual

Warm bath, gentle stretching, magnesium tea, no phone after 9 PM, pick your sleep signals and stick to them.

Calm Your Mind

Hormonal fluctuations can trigger anxiety and mood instability. Meditation, breathwork, journaling, or just talking things out with someone you trust can ease the cortisol spikes that kill sleep.

Create a Sleep Sanctuary

Cool, dark, quiet. Get blackout curtains. Try a white noise machine. Your hormones already make sleep tricky, try and let your environment combat this.