Balanced hormones help your physical and mental health stay in harmony. But when things are out of whack, it can affect many aspects of your life, including how much shut-eye you're getting. This brings us to hormonal insomnia.
The connection between disrupted hormones and insomnia can't be understated. Here's everything you need to know about how hormone levels affect sleep quality and what you can do if these small but powerful chemicals are off-balance.
What Is Hormonal Insomnia?
Insomnia is a sleep disorder that makes it hard to doze off or stay asleep. Hormonal insomnia is when insomnia is caused by hormonal changes. It's a common symptom among women going through the stages of Menopause and during pregnancy, but it can happen at any age. Men can experience hormonal insomnia, too.
What Hormones Affect Sleep?
Many hormones can affect sleep, including:
- Cortisol
- Melatonin
- Estrogen
- Progesterone
- Ghrelin
- Insulin
- Testosterone
- Growth hormone
In particular, melatonin helps you wind down before bed, while cortisol helps you feel awake and alert in the morning. Meanwhile, ghrelin, insulin, growth hormone, and testosterone rise during different stages of the sleep cycle.
7 Signs of Hormonal Insomnia to Watch For
Hormonal insomnia could manifest as:
- Trouble falling asleep
- Waking up frequently during the night
- Waking up too early and struggling to go back to sleep
- Sleep disturbances during your menstrual cycle
- Sleep issues during Menopause
- Sleep disruption due to stress or anxiety
- Increased acne on the face
If you’ve ever wondered if lack of sleep causes acne, it might be interesting to note that your hormones might actually be to blame here. Get more details below.
Sign #1: Trouble Falling Asleep
Having trouble falling asleep is one of the main signs of insomnia, whether it's caused by a hormonal imbalance or something else.
It's normal for hormones to fluctuate throughout the day and while you sleep. But when the ones that regulate sleep are off, you might find it extra difficult to doze off. Luckily, you can do hormonal balancing testing to see if this is the cause of your nightly sleep problems.
Sign #2: Waking Up Frequently During the Night
Maybe you can fall asleep without much effort but wake up frequently throughout the night. This could be a sign of hormonal insomnia.
No matter the cause, frequent wake-ups likely mean you're not getting the deep sleep needed to support healthy brain function and physical health.
Sign #3: Waking Up Too Early and Struggling to Go Back to Sleep
Beyond not being able to fall asleep when you'd like to, you might wake up earlier than you set your alarm and then struggle to fall back asleep.
This could cut into your total nightly sleep—the CDC says most adults need seven to nine hours—and make you feel not only sleepy but also sluggish, unfocused, or hungrier than usual during the day.
Sign #4: Sleep Disturbances During Your Menstrual Cycle
If you notice sleep disturbances during that time of the month (or any other stage of your menstrual cycle), fluctuating hormones could be to blame. Specifically, estrogen and progesterone rise and fall during different stages of the menstrual cycle.
Sign #5: Increased Sleep Issues During Menopause
Hormonal changes during Menopause can lead to many uncomfortable symptoms that might make it hard to get to sleep and stay soundly asleep. This includes hot flashes, night sweats, restless leg syndrome, and mood changes. Aside from sleep-related issues, Menopause can also cause skin changes, such as rashes or even adult acne in some individuals.
Sign #6: Sleep Disruption Due to Stress and Anxiety
Some women feel more stressed or anxious during Menopause or at different stages of the menstrual cycle. But stress and anxiety also affect men.
Stress itself can throw your hormones for a loop, particularly cortisol (also known as "the stress hormone"). It can also contribute to poor sleep. Stress can also lead to early Menopause in some women, which is why it is especially critical to maintain healthy stress levels on a regular basis.
Sign #7: Increased Acne on the Face
Changing hormones can lead to acne, especially on the face, and sleep disturbances. If you're experiencing hormonal acne, it might be a sign of hormonal insomnia.
Diagnosing Hormonal Insomnia
We know there's a link between hormones and insomnia, but how do you know if you have hormonal insomnia? You'll need to see a healthcare provider for an official diagnosis.
When to Consult a Healthcare Provider
The seven signs above are indicators of this health condition. If you're experiencing multiple symptoms of hormonal insomnia or just want to get to the bottom of why you can't sleep, you're wise to make an appointment with a medical professional.
A healthcare provider can go over your health history, help you figure out the root causes of your sleep issues or hormonal imbalances, and go over possible treatments (like hormone therapy) and lifestyle recommendations. If you are experiencing these signs above, it may be time to try one of the different hormonal imbalance testing methods available.
Hormonal Testing
Your provider might suggest blood tests to check your hormone levels to see if anything's off.
If you're experiencing breakouts along with sleep issues, our acne lab test could be a good option as well. After checking for hormonal imbalances, the CLEARSTEM Acne Functional Lab Test will empower you with personalized guidance to remedy the issue and improve your skin.
How to Fix Hormonal Insomnia to Improve Your Health
Fixing hormonal insomnia often calls for a multi-pronged approach. This may include finding healthy ways to manage stress, eating more nutritious foods, exercising regularly, and limiting screen time before bed.
You might also consider MINDBODYSKIN®. This hormonal acne supplement simultaneously targets sebum production, liver detoxification, hormonal fluctuations, and stress acne.
Sources:
Chen J. (2017). Women, Are Your Hormones Keeping You Up at Night?. Yale Medicine. Accessed on July 31, 2024.
Nowakowski S, et al. (2013). Sleep and Women's Health. Sleep Medicine Research. Accessed on July 31, 2024.
Colten HR and Altevogt BM. (2006). Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Sleep Physiology. Accessed on July 31, 2024.
Centers for Disease Control and Prevention (CDC). (n.d.). About Sleep. Accessed on July 31, 2024.
Jeon GH. (2024). Insomnia in Postmenopausal Women: How to Approach and Treat It?. Journal of Clinical Medicine. Accessed on July 31, 2024.
Bagatin E, et al. (2019). Adult female acne: a guide to clinical practice. Anais Brasileiros de Dermatologia. Accessed on July 31, 2024.
