How Hormones Influence Sleep As Women (and What to Do About It)
Why balancing your hormones could be the missing key to a good night’s sleep
If you’re navigating PMS, working on fertility, or walking through perimenopause or menopause, you already know how deeply your hormones can affect your daily life. But one area many women overlook is how hormones and sleep are interconnected.
At Winnipeg Nutrition, sleep is one of the top issues women struggle with. The good news is: you don’t have to accept poor sleep as your new normal.
Great sleep is not a luxury — it’s essential for hormone balance, mental clarity, energy, digestion, and emotional resilience. Let’s explore how hormones and sleep impact one another, and what you can do to support both.
Hormones That Impact Your Sleep
Sleep and hormones are a two-way street — when one is off, the other suffers.
Melatonin is your body’s main sleep hormone. It’s produced in response to darkness and regulated by your circadian rhythm. Screen time, bright lights, gut health and stress all impact melatonin production.
Cortisol, your stress hormone, should naturally drop in the evening to allow melatonin to rise. But if you’re stressed, wired at night, or have blood sugar imbalances, cortisol may stay high and disrupt sleep.
Progesterone has a calming, sleep-supportive effect. It naturally dips before your period and during perimenopause, which can lead to insomnia, restlessness, or night sweats. We frequently run the DUTCH test for clients looking to check their progesterone, estrogen, melatonin and cortisol levels.
Blood sugar imbalances and insulin resistance can cause blood sugar crashes overnight, leading to cortisol spikes and wake-ups around 2–4 AM.
Tools for Better Sleep (and more balanced hormones)
If sleep is a struggle, start here:
Get natural morning light within an hour of waking. This resets your circadian rhythm and improves melatonin production later in the day.
Tend to your mental, emotional, and spiritual health. Experiencing peace and safety are foundational for hormone balance and restful sleep.
Eat breakfast. This one is controversial, but as women, eating a balanced, protein-forward breakfast in the morning (no, we’re not talking about oatmeal), will help regulate blood sugar and avoid cortisol spikes early in the day, supporting sleep at night.
Balance your blood sugar. Eat protein, healthy fats and fibre at every meal. Avoid late-night sugar and caffeine and aim to finish eating at least 2 hours before bed.
Use the right tools. We love:
A good sleep mask — blocking all light so melatonin isn’t disrupted
Blue blocking glasses from Bon Charge — their sleep glasses are a non-negotiable in our modern world
Use this link and code FLOURISH15 for 15% off!
A cool, dark room — lowering the body’s temperature and being in pitch black signals the body for sleep.
Consider targeted supplements:
Magnesium glycinate for calming the nervous system
Grab our favourite powered magnesium complex here!
Phosphatidylserine for lowering high nighttime cortisol
L-theanine or glycine for deep relaxation and better sleep quality
Test for hidden stressors. Things like gut infections, toxins, or nutrient deficiencies may be disrupting your sleep and hormone balance.
Still Struggling?
If you’ve tried everything and still aren’t sleeping well, it’s time to go deeper. Book a session with our team and we’ll craft a personalized sleep and hormone support protocol just for you. You don’t have to live with exhaustion — your body is designed to rest, repair, and thrive.
