Oestrogen, Progesterone, and the Sleeplessness They Bring

The SABI on 01/28/2025

Understanding hormones and how they affect your rest is the first step to reclaiming your nights.

Oestrogen, Progesterone, and the Sleeplessness They Bring

Hi, I’m Anna. After the birth of my son, I went through a rollercoaster of hormonal changes that left me feeling out of control. I was tired but couldn’t sleep, emotional but couldn’t figure out why. It wasn’t until I began learning about the powerful role hormones play in our sleep that things started to make sense.

At The SABI, we’ve spoken to so many women experiencing similar struggles during menopause. The hormonal shifts that come with this stage of life—especially changes in oestrogen and progesterone—are deeply tied to sleep disruptions. Understanding these hormones and how they affect your rest is the first step to reclaiming your nights.

The Role of Oestrogen and Progesterone in Sleep

Both oestrogen and progesterone are essential to the body’s natural sleep processes. When their levels fluctuate, the ripple effects can significantly disrupt your ability to rest.

1. Oestrogen: The Sleep Regulator

Oestrogen plays a key role in temperature regulation, serotonin production, and the overall stability of your sleep cycle. When levels drop during menopause:

Hot Flushes and Night Sweats: The hypothalamus, which controls body temperature, becomes more sensitive to changes, triggering overheating and sweat.
Mood Swings: Lower oestrogen affects serotonin, leading to feelings of anxiety and restlessness that interfere with sleep.

2. Progesterone: The Calming Hormone

Progesterone is often called the “calming hormone” because of its sedative effects on the brain. A decline in progesterone can lead to:

Increased Restlessness: Without its soothing influence, it becomes harder to relax and fall asleep.
Light Sleep: Your body struggles to enter the deeper, restorative stages of sleep.

How Hormonal Shifts Lead to Sleeplessness

During menopause, the interplay of these two hormones creates a perfect storm for sleep disruptions:

Temperature Dysregulation: Hot flushes and night sweats frequently wake you up at night.
Emotional Changes: Increased feelings of stress, irritability, or sadness caused by hormonal shifts make it hard to unwind.
Shortened Sleep Cycles: With lower progesterone levels, your body spends less time in deep sleep, leaving you feeling unrefreshed.

Natural Ways to Support Sleep During Menopause

While you can’t stop the hormonal changes of menopause, you can support your body’s natural rhythms with these tips:

1. Embrace a Hormone-Friendly Sleep Tea

A warm cup of Our Calming Tea before bed can help counteract the effects of hormonal changes. This adaptogenic tea is crafted with herbs that:

Calm the Nervous System: Lavender and chamomile help reduce stress and anxiety.
Balance Hormonal Restlessness: Passionflower and lemon balm work to stabilise mood and lower cortisol.
Promote Relaxation: Oat straw helps soothe the body and prepares it for restful sleep.

For me, this has become an evening ritual I treasure—a time to slow down and focus on myself.

2. Cool Down for Better Sleep

Temperature control is essential when oestrogen drops.

Keep your bedroom between 16–18°C (60–65°F).
Use breathable bedding made from natural fabrics like cotton or linen.
Try a cooling gel pillow or mattress topper to combat night sweats.

3. Manage Stress with Mindfulness

Mindfulness techniques can help counteract the stress and anxiety caused by hormonal changes:

Meditation: A few minutes of focused breathing can quiet a racing mind.
Yoga: Gentle evening stretches can reduce muscle tension and promote relaxation.
Journaling: Writing down your thoughts or worries helps clear mental clutter.

Pair these practices with a cup of herbal sleep tea for maximum relaxation.

4. Prioritise Sleep Hygiene

Your environment and habits can make or break your sleep quality:

Go to bed and wake up at the same time each day to stabilise your circadian rhythm.
Dim the lights and avoid screens at least an hour before bed to encourage melatonin production.
Create a relaxing pre-bed ritual, like sipping an adaptogenic tea and reading a calming book.

5. Eat for Hormonal Balance

Certain nutrients can help mitigate the effects of fluctuating hormones:

Phytoestrogens: Found in flaxseeds, soy, and lentils, these mimic oestrogen and help stabilise mood and temperature.
Magnesium: Supports muscle relaxation and melatonin production. Include nuts, seeds, and leafy greens.
Vitamin B6: Found in bananas and avocados, it helps support serotonin and melatonin synthesis.

Reclaim Your Restful Nights

At The SABI, we understand how challenging menopause insomnia can be, but we also know that small, consistent changes can make a world of difference. By understanding how oestrogen and progesterone influence your sleep—and incorporating supportive habits like sipping on Our Calming Tea—you can take back control of your nights.

Because every woman deserves to wake up feeling refreshed and ready to embrace her day.

References

National Institutes of Health: Hormones and Sleep (https://pubmed.ncbi.nlm.nih.gov/19707017/)
Journal of Sleep Research: Oestrogen, Progesterone, and Sleep Quality (https://pubmed.ncbi.nlm.nih.gov/32066548/)
Journal of Hormonal Health: Managing Menopause Symptoms Naturally (https://pubmed.ncbi.nlm.nih.gov/29281225/)