Womens health | signs of hormonal imbalance and how to balance your hormones to maintain women's hormone levels | Healthyr U
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Misbah Wasi

Functional Nutrition Specialist, Scientific & Regulatory Advisor for Health Supplements

Misbah Wasi is a seasoned professional in the field of Nutrition Science and Food Regulation for over 15 years. Currently, she is lendin her expertise in the area of Health Supplements and Nutraceuticals and is an active member of the Standards Review Group (SRG) - Nutraceuticals FSSAI Ms. Wasi is a post-graduate in Food and Nutrition. Certified Lead Food Safety Management Systems Auditor (FSMS, FSSC 22000) and a certified FoSTaC traine for Health Supplements and Nutraceuticals. She is also a Subject Matter Expert for ‘Food Regulations in India’ for IFLR (International Food Laws and Regulations) course at Michigan State University.

Do Hormones Affect Sleep? Why Women Struggle with Rest and How to Fix It?

Read Time: 4 min

Introduction

Hormones are chemical messengers that regulate a wide array of physiological functions, including sleep. In women, fluctuating hormone levels can directly influence sleep quality, duration, and restfulness. From puberty to menopause, hormonal shifts play a significant role in women reporting sleep problems, sleeping issues at night, or general sleep difficulties. Understanding the relationship between hormones and sleep is critical for improving hormone health and achieving optimal rest for women.


The Link Between Hormones and Sleep

So, how exactly do hormones affect sleep?

Hormones such as estrogen, progesterone, melatonin (the primary sleep hormone), and cortisol influence the sleep-wake cycle. Estrogen, for example, has a calming effect on the brain and helps regulate REM sleep. Progesterone, often called the natural sleep-promoting hormone, enhances slow-wave sleep.1 when women's hormone levels are imbalanced, sleep cycles can be disrupted. This leads to disturbed sleep, frequent awakenings, or difficulty falling asleep.


Hormonal changes symptoms like mood swings, hot flashes, and anxiety often intensify during perimenopause and menopause, further disrupting sleep. Research shows that nearly 40–60% of women in menopause report menopause and insomnia, highlighting the direct impact of hormones on sleep quality.1, 2


Signs of Hormonal Imbalance Affecting Sleep

Some signs of hormonal imbalance that interfere with sleep include1,3:

• Night sweats or hot flashes

• Mood instability or irritability

• Chronic fatigue despite sleep

• Anxiety or restlessness at bedtime

• Irregular menstrual cycles

• Waking frequently during the night


These symptoms are more than just inconvenient; they are effects of hormonal imbalance that indicate your body's internal clock and hormone health need support.



Why Women Are More Prone to Sleep Problems

Compared to men, women are more susceptible to sleep difficulties due to the cyclical nature of their reproductive hormones. Studies reported that Women are 41% more likely than men to experience insomnia, and this risk increases with age. Frequently, women report difficulty maintaining sleep, feeling unrefreshed in the morning, and excessive daytime sleepiness more likely than men 4. Life stages such as menstruation, pregnancy, postpartum, and menopause involve major hormonal shifts disrupting circadian rhythms.


For instance, during the luteal phase of the menstrual cycle, elevated progesterone levels can lead to drowsiness. However, a sudden drop in both estrogen and progesterone before menstruation can trigger sleep problems, bloating, and mood changes, classic hormonal changes symptoms1,2,3.


Estrogen imbalance in particular is a key factor in women and sleep disturbances. Low estrogen levels reduce serotonin production, which not only affects mood but also melatonin synthesis, thereby impacting sleep regulation5.


How to Balance Your Hormones for Better Sleep

The good news is that women can take active steps to balance self-hormones and improve sleep quality. Here's how:


1. Adopt a Hormone-Supportive Diet

A hormonal balanced diet rich in phytoestrogens (like flaxseeds and soy), B-vitamins, magnesium, and omega-3 fatty acids supports healthy hormones and neurotransmitter function. Reducing sugar, refined foods and fatty food intake, can help stabilize women's hormone health3,6 and prevent cortisol spikes that interfere with sleep.


2. Manage Stress and Cortisol Levels

Chronic stress increases cortisol, the body’s "alert" hormone, which can delay the onset of sleep. Practices such as deep breathing, mindfulness, yoga, and regular exercise can help maintain hormone balance for women and lower cortisol3.


3. Establish a Consistent Sleep Routine

Going to bed and waking up at the same time daily, creating a dark and cool sleep environment, and avoiding screen time before bed can improve melatonin production and reduce disturbed sleep.


4. Consider Supplements That Support Hormone and Sleep Health

Adding quality women's health supplements to your routine can significantly support hormone health and improve sleep7. One standout product is:


Healthyr-U Advanced Women Multivitamin Capsules are formulated by nutrition experts to meet the unique daily wellness needs of women. This 360° health solution combines 6 natural extracts, 13 essential vitamins, 11 minerals, and 6 amino acids to support overall women’s hormone health, energy, and immunity.


These daily vitamins for women also help relieve Premenstrual syndrome (PMS) -related discomfort and can aid in improving sleep by supporting healthy hormones. With ingredients that nourish the nervous system and regulate mood, this multi vitamin for women can be a key ally in combating signs of hormonal imbalance that interfere with sleep.


Whether you're facing menopause and insomnia, PMS-related anxiety, or general sleep difficulties, incorporating Healthyr-U Advanced Women Multivitamin Capsules into your wellness routine can help you regain hormonal equilibrium and restful nights.


Conclusion

Hormones significantly influence sleep, and women due to their unique physiological cycles, are more vulnerable to sleep problems linked to hormonal changes. Recognizing the effects of hormonal imbalance, adopting a hormones balanced diet, and supporting the body with targeted supplements are essential steps toward restoring rest for women.


If you’ve been struggling with issues sleeping at night, experiencing disturbed sleep, or noticing other signs of hormonal imbalance, it may be time to reassess your approach to hormone health. Small lifestyle changes combined with the right women's health vitamins can make a big difference in how well you sleep and how great you feel. 


References

  1. Terán-Pérez G, Arana-Lechuga Y, Esqueda-León E, Santana-Miranda R, Rojas-Zamorano JA, Velázquez Moctezuma J. Steroid hormones and sleep regulation. Mini reviews in medicinal chemistry. 2012 Oct 1;12(11):1040-8.

  2. Jehan, S., Masters-Isarilov, A., Salifu, I., Zizi, F., Jean-Louis, G., Pandi-Perumal, S. R., ... & McFarlane, S. I. (2015). Sleep disorders in postmenopausal women. Journal of sleep disorders & therapy, 4(5), 212.

  3. Roop, J. K. (2018). Hormone imbalance—a cause for concern in women. Res J Life Sci Bioinform Pharm Chem, 4, 237-51.

  4. Dorsey A, De Lecea L, Jennings KJ. Neurobiological and hormonal mechanisms regulating women’s sleep. Frontiers in neuroscience. 2021 Jan 14;14:625397.

  5. Shechter A, Boivin DB. Sleep, hormones, and circadian rhythms throughout the menstrual cycle in healthy women and women with premenstrual dysphoric disorder. International journal of endocrinology. 2010;2010(1):259345.

  6. Harak SS, Shelke SP, Mali DR, Thakkar AA. Navigating nutrition through the decades: Tailoring dietary strategies to women's life stages. Nutrition. 2025 Mar 5:112736.

  7. Ward, E. (2014). Addressing nutritional gaps with multivitamin and mineral supplements. Nutrition journal, 13(1), 72.
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