Unlocking the Secrets of Restorative Sleep
Hormonal Harmony and Restful Nights
In today's fast-paced world, sleep isn't just a luxury; it's a fundamental pillar of health, alongside nutrition, exercise, avoiding toxins and managing stress. Yet, a significant portion of adults worldwide, including in New Zealand, struggle to achieve the recommended amount of nightly rest. The key to unlocking this issue may lie in understanding the intricate dance of hormones that regulate our sleep-wake cycle.
The Science of Sleep and Hormonal Regulation
Sleep is a multifaceted process, governed by our internal clock known as the circadian rhythm. Orchestrated by the suprachiasmatic nucleus (SCN) in the hypothalamus (a part of our brain), this rhythm influences various bodily functions, including sleep patterns and hormone secretion.
Our sleep cycle (typically 90 minute cycles) comprises four stages, alternating between non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. NREM includes deep, restorative sleep critical for growth and repair, memory and cognitive function. REM is critical for emotional processing, memory consolidation and cognitive function, and is when you may experience vivid dreams.
Our circadian Rhythm
The Role of Hormones in Sleep
Two key hormones, melatonin and cortisol, play pivotal roles in regulating our sleep-wake cycle. Melatonin, often dubbed the "sleep hormone," induces drowsiness in response to darkness, while cortisol, the "stress hormone," peaks in the morning to promote alertness, and declines at night to facilitate sleep onset. Disruptions to these hormonal rhythms, whether due to lifestyle factors or underlying health conditions, can impair sleep quality and overall well-being.
Navigating Hormonal Imbalances for Better Sleep
Stress itself, increases cortisol levels, and is associated with trouble sleeping, and reduced time in both deep and REM sleep. If this is you, try meditation before bed, even sleep stories (yes, this is even for adults!).
Hormonal imbalances, such as those seen in thyroid disorders or fluctuations in reproductive hormones like oestrogen, progesterone and testosterone, can disrupt sleep patterns.
For instance, hyperthyroidism may lead to sleep disturbances due to heightened arousal, whilst hypothyroidism (which is a risk factor for sleep apnoea) can cause excessive fatigue and sleepiness.
Oestrogen impacts sleep due to its relationship with temperature regulation, neurotransmitter metabolism and deep sleep maintenance. Progesterone, often referred to as the “relaxing hormone” has a mild sedative effect. Menopause-related changes in both of these can affect sleep quality. Fluctuatons during menstruation and pregnancy can also result in sleep challenges.
Testosterone (and remember both men and women have this hormone) echos cortisol in that it’s highest in the morning and gradually decreases over the day. In a viscious cycle low testosterone is linked with both falling and staying asleep, as well as reduced deep sleep; then sleep deprivation can lead to a decrease of testosterone production. Case in point, low testosterone levels are often measured in shift workers.
Growth hormone is involved in regulating blood sugar, promoting metabolism, repairing tissue and stimulating muscle and bone growth. Our body releases this during deep sleep, and studies have shown …
a single night of poor sleep can produce growth hormone up to 70%
Insights from the New Zealand Sleep Census 2024
The New Zealand Sleep Census 2024, conducted as part of Sealy's Global Sleep Survey, offers valuable insights into Kiwis' sleep habits and challenges. Dr. Kimberly Falconer, a registered Clinical Psychologist specialising in sleep issues, emphasises the importance of prioritising rest without succumbing to sleep perfectionism.
Device usage before bed emerges as a common challenge, with the majority of New Zealanders engaging in screen time before sleep. This behavior, coupled with keeping mobile phones close by during sleep, negatively impacts sleep quality, and highlights the need for mindful screen habits.
In addition, caffeine consumption remains a prevalent habit among Kiwis, with many consuming it close to bedtime. It’s important to understand personal sensitivity to caffeine, and adopting mindful consumption habits to support better sleep.
Let’s not forget alcohol - it’s a major contributor to poor sleep … it may make you feel sleepy, but sleep quality is negatively impacted, so everythin in moderation.
In the Global Sleep Study …
Kiwis were the highest consumers of caffeine
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Almost 40% of Kiwis report getting less than 6 hours sleep
Strategies for Optimal Sleep and Hormonal Health
Empowering individuals to optimise their sleep and hormonal health begins with simple yet effective lifestyle adjustments:
Consistent Sleep Schedule:
Our bodies love routine - so try to go to bed & wake up at the same time daily, even weekends, supporting your body's natural circadian rhythm This same routine applies to meal times also.
Mindful Light Exposure:
Early morning light supresses melatonin and stimulates cortisol so try to get some ‘on your eyeballs’ (no sunnies) first thing. Then limit exposure to artificial blue light in the evening to support melatonin production. You could try getting some blue-light blocking glasses too, and try only using lamps or candles (safely of course) after the sun goes down.
Move Your Body:
Regular physical activity helps manage stress hormones and promote restful sleep, but avoid strenuous workouts (which are stimulating) close to bedtime.
Balanced Diet:
Prioritise a balanced diet rich in nutrients that support hormonal balance (eat ‘the rainbow’ of veges and fruits, lean protein, healthy fats, lots of fibre, and whole grains) while minimising caffeine and sugar intake close to bedtime.
Limit Screen Time:
Gradually reduce screen time before bed and establish transitional routines to signal the body's transition to sleep.
EMAIL ME if you’d like a copy of my “PRIORITISE SLEEP” handout. It’s full of tips & tricks, to try first.
when might you need help?
If you are experiencing any of these symptoms consistently it may be time to reach out:
Difficulty falling asleep or staying asleep
Waking up much earlier than intended
Frequent nighttime awakenings
Symptoms of premenstrual syndrome (PMS)
Irregular menstrual cycles
Night sweats and hot flashes
Mood swings, depression, and anxiety
While hormonal imbalances are often a key factor in sleep disturbances, it's essential to recognise that various underlying issues can also contribute to disrupted sleep patterns. Whilst some may be obvious, it’s often more than one thing, and we can work together to get to the bottom of any and all underlying factors. These may include:
Gut Health: issues, such as bloating, discomfort, or irritable bowel syndrome (IBS)
Liver Overburden or Dysfunction: can disrupt sleep, and is busiest in that 3-4am period
Bacterial, Viral &/or Parasitic Infections: Pathogens in the gut or elsewhere in the body
Chronic Pain: Conditions like arthritis, fibromyalgia, or injuries can cause persistent pain
Sleep Apnea: Obstructive sleep apnea (pauses in breathing during sleep), often goes undiagnosed but can significantly disrupt sleep and overall health
Restless Leg Syndrome (RLS): This neurological disorder, characterised by uncomfortable sensations in the legs, and an uncontrollable urge to move them
Medication Side Effects: Certain medications, including antidepressants, antihistamines, or corticosteroids
Alcohol and Substance Use: Excessive alcohol consumption or drug use, including prescription medications
Environmental Factors: Noise, light pollution, an uncomfortable mattress or pillow, or an irregular sleep schedule
Medical Conditions: Underlying health conditions, such as thyroid disorders (mentioned above), heart disease, blood sugar dysregulation or diabetes
If you are wanting to be your best self in part by ensuring you are sleeping well, you may be keen on some support on how best to do that, or to get help find those extra underlying causes as to why your sleep is so awful.
Book in a FREE DISCOVERY CALL or book in for your WELLNESS KICKSTART (learn more under “Services”). We will work together to address the root cause/s. These may include lifestyle modifications, dietary changes, or therapeutic interventions aimed at improving your sleep quality and overall well-being.