Key Hormones That Regulate Sleep-Wake Cycles
The Sleep-Promoting Hormone System
Melatonin Production and Light
This darkness-triggered hormone prepares the body for sleep onset.
Adenosine Accumulation
Builds throughout the day creating “sleep pressure” that promotes rest.
Stress Hormones and Sleep Disruption
Cortisol’s Natural Rhythm
Healthy cortisol levels should be low at night and peak in morning.
Adrenaline and Nighttime Alertness
Stress can trigger fight-or-flight hormones at inappropriate times.
Hormonal Changes Across the Lifespan
Reproductive Hormones and Sleep
Menstrual Cycle Variations
Progesterone and estrogen fluctuations affect sleep architecture.
Menopause and Sleep Challenges
Hot flashes and hormonal changes frequently disrupt sleep quality.
Optimizing Hormones for Better Sleep
Light Exposure Management
Proper daytime light and nighttime darkness regulates hormonal cycles.
Stress Reduction Techniques
Mindfulness practices can help normalize cortisol patterns.