Hormones and sleep: how oestrogen, progesterone and testosterone affect how well you rest

A woman lying in bed struggling to sleep

Credit: Getty

Strong Women


Hormones and sleep: how oestrogen, progesterone and testosterone affect how well you rest

By Lauren Geall

2 years ago

4 min read

Fluctuating levels of oestrogen, progesterone and testosterone can play havoc with your body, including when it comes to sleep.


The human body is home to over 50 different hormones, many of which play a role in – or can influence – how well we sleep. 

If you’ve ever read up on the science of sleep, you might already be familiar with cortisol and melatonin, the two opposing hormones behind the body’s sleep-wake cycle (cortisol rises in the morning to wake us up, while melatonin rises at night to help us fall asleep). But these chemical messengers are far from the only factors at play.

Your sex hormones, while less directly related, can also impact the quantity and quality of your sleep. We’ve already explored how the menstrual cycle can affect sleep quality, but it’s not just during your monthly cycle that your hormones can impact how well you rest.

Whether due to pregnancy, menopause or other external factors, fluctuations in the levels of progesterone, oestrogen and testosterone in your body can have a knock-on effect on your sleep. 


How do the different sex hormones affect sleep? 

Progesterone and oestrogen 

Progesterone and oestrogen may be known as two of the key hormones involved in pregnancy and the menstrual cycle, but they also have the power to influence how well we sleep.

Progesterone, for example, has sleep-inducing properties – meaning fluctuations in the hormone can directly affect how sleepy we feel. This is because progesterone stimulates the brain to produce a neurotransmitter (a chemical messenger within the brain) called gamma-aminobutyric acid, or GABA. GABA’s prime function is to lessen the ability of our nerve cells to receive, create or send messages to other cells, essentially slowing brain activity and helping the body to relax in the process.

Because of this, elevated progesterone levels – like those that occur during pregnancy – can lead to higher levels of daytime sleepiness and increased sleep onset, meaning the time it takes you to fall asleep is reduced. However, while you may feel sleepier in the daytime during pregnancy, some of the other symptoms – such as heartburn and general discomfort – can cancel out the positive effects of the progesterone and make it harder to sleep at night. 

A pregnant woman in bed who is experiencing discomfort

Credit: Getty

It’s when progesterone levels decline – such as during menopause – that the real issues begin, says Sammy Margo, sleep expert at Dreams. “Low progesterone levels can contribute to sleep disturbances and elevated body temperature, which can lead to other menopausal symptoms such as night sweats and hot flushes,” she says. 

Low progesterone levels have also been linked to increased risk of obstructive sleep apnoea, due to the hormone’s ability to stimulate the upper respiratory system.

Oestrogen, on the other hand, helps to keep our body temperature low at night – something that is important for a good night’s sleep. It’s also been linked to decreased sleep latency (meaning you fall asleep quicker) and fewer nighttime awakenings because of the role it plays in the metabolism of serotonin – a hormone which helps to regulate our sleep-wake cycle. 

However, while oestrogen levels increase during pregnancy, the impact the hormone has on the blood vessels (it causes them to swell), can lead to symptoms such as a blocked nose and swelling of the feet and legs, both of which can make it harder to sleep comfortably.

And like progesterone, oestrogen levels also decline during menopause, adding to the potential sleep disruption experienced during this time.  

Testosterone

Although more commonly associated with men, women also need testosterone to function, and research has shown that having too much or too little could have a knock-on effect on your sleep.

“Fluctuations in testosterone during the menstrual cycle, particularly in the premenstrual phase, can impact sleep patterns,” Margo explains. “During menopause, when oestrogen and progesterone decline, changes in testosterone levels may contribute to sleep disturbances such as insomnia and night sweats.”

It’s worth noting that most of the research into testosterone and sleep has been based on men, so we need to take this information with a pinch of salt. Indeed, more work is needed to definitively understand how testosterone fluctuations affect women’s sleep. 

Can amenorrhea affect sleep? 

A woman who is tired but wired lying on the sofa feeling sad

Credit: Getty

Amenorrhea – a condition where your periods stop during your reproductive years – can also have a knock-on effect on your sleep, often making it harder to nod off due to the ‘tired but wired’ feeling many people experience due to hormonal imbalance. This is particularly true in the case of secondary amenorrhea, which occurs when your periods stop after months or years of regular cycles.

In those whose condition is caused by a pre-existing hormonal imbalance, such as PCOS or hyperthyroidism, the imbalance of oestrogen, progesterone and testosterone will have a knock-on effect too. But those whose amenorrhea is caused by other factors – such as excessive exercise – may also experience sleep disruptions due to the altered production of reproductive hormones which occurs when the menstrual cycle is disrupted.

“The hormonal imbalance and low levels of oestrogen and progesterone will naturally influence the sleep-wake cycle and sleep patterns,” Margo says. “What’s more, the emotional and psychological impact of amenorrhea can cause stress and anxiety which of course can impact our sleep quality.” 


Images: Getty

A weekly dose of expert-backed tips on everything from gut health to running, plus receive our 8-week beginner’s guide to strength training.

By signing up you agree to occasionally receive offers and promotions from Stylist. Newsletters may contain online ads and content funded by carefully selected partners. Don’t worry, we’ll never share or sell your data. You can opt-out at any time. For more information read Stylist’s Privacy Policy

Thank you!

You’re now subscribed to all our newsletters. You can manage your subscriptions at any time from an email or from a MyStylist account.