Sleep, Stress & Hormones: How They Affect Each Other

Few aspects of health are as deeply interconnected as our sleep, stress and hormones. This triad plays an impactful role in our wellbeing, affecting everything from our metabolism and immune functioning to our emotional resilience and reproductive health. When one or more of this trio is disrupted, the entire system stops working properly.

Hormones are chemical messengers that are secreted by glands throughout the endocrine system. They regulate countless vital functions like our appetite, metabolism, body temperature, sexual function, heart rate and of course, sleep. The endocrine system follows a circadian rhythm closely linked to natural light cycles, sleep-wake patterns, and stress cues, so when sleep or stress levels shift, so too does hormonal harmony.

Melatonin, often referred to as the sleep hormone, is produced in the pineal gland and released in response to darkness. It helps prepare the body for rest by lowering core body temperature and signalling the start of the biological night. Artificial light, particularly blue light from screens, can suppress melatonin production, leading to delayed sleep onset and reduced sleep quality.

Cortisol, known as the stress hormone, peaks naturally in the early morning to help us wake up and face the day. Chronic stress or insufficient sleep can disrupt this rhythm. Elevated cortisol levels at night suppress melatonin, making it harder to fall asleep, while poor sleep can raise cortisol further, creating a loop that’s damaging for our wellbeing and sense of vitality. Over time, this imbalance can impair memory, increase anxiety and even suppress the immune function, making us more vulnerable to illness.

Deep, restorative sleep, particularly slow-wave sleep (SWS), plays a crucial role in regulating our hormones. During this phase, the body increases production of human growth hormone (HGH), which supports tissue repair, muscle recovery and metabolic balance. Without sufficient SWS, these regenerative processes are compromised, making us more vulnerable to weight gain, insulin resistance and accelerated ageing, amongst other factors.

Disrupted sleep on the other hand, whether it be from stress, hormonal shifts, or environmental disturbances, can lead to a rise in ghrelin (the hunger hormone) and a drop in leptin (which signals fullness), increasing appetite and cravings for unhealthy foods.

Stress activates the sympathetic nervous system and the release of adrenaline and cortisol- preparing the body for fight or flight. While this response is helpful in some life-threatening situations, chronic stress keeps the body in a constant state of alert, making it harder to unwind and fall asleep. This lack of rest then further weakens our resilience, increasing irritability, impairing cognitive function, and heightening our stress response the following day.

Hormonal fluctuations affect everyone, but women are particularly susceptible to sleep disturbances and heightened stress due to constant fluctuations in oestrogen and progesterone levels throughout each life stage.

Before menstruation, falling oestrogen levels may trigger mood changes, temperature shifts and restless nights. During early pregnancy, a surge in progesterone can lead to increased sleepiness, while later stages often bring discomfort-related insomnia.

In perimenopause and menopause, the decline in oestrogen and progesterone may cause hot flushes, night sweats and sleep fragmentation. As these hormones also influence melatonin production, their decline can further disrupt the body’s natural sleep-wake cycle.

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