Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Hormones are chemical messengers that influence sleep quality, daytime energy and food cravings. Melatonin helps you fall asleep. Cortisol helps you wake up and cope with stress. Oestrogen and progesterone fluctuate across the menstrual cycle and during menopause and can change sleep and energy. Thyroid hormones control metabolic speed. Ghrelin, leptin and insulin shape hunger, fullness and cravings.
What are hormones
Hormones are chemicals that carry signals in the bloodstream to organs, skin, muscles and other tissues. Together with the glands that make and release them, they form the endocrine system. Hormones regulate metabolism, internal balance, growth and development, sexual function, reproduction, the sleep wake cycle and mood [1].
They are are chemical messengers that influence sleep quality, daytime energy and food cravings. Melatonin helps you fall asleep. Cortisol helps you wake up and cope with stress. Oestrogen and progesterone fluctuate across the menstrual cycle and during menopause and can change sleep and energy. Thyroid hormones control metabolic speed. Ghrelin, leptin and insulin shape hunger, fullness and cravings.
How do hormones affect sleep
Sleep is a normal process that lets the body and brain recover. Without enough good quality sleep you are likely to feel and function worse the next day [2]. Sleep helps regulate hormone production, and in turn several key hormones influence sleep quality.
Melatonin
Melatonin, often called the sleep hormone, promotes rest and helps set your circadian rhythm. It is made in the pineal gland and is closely tied to the sleep wake cycle. Disrupted or poor quality sleep can blunt melatonin production, so supporting a consistent sleep schedule helps overall wellbeing [3].
Progesterone and oestrogen
Although best known for roles in female reproductive health, both men and women produce progesterone and oestrogen also known as estrogen. In women, oestrogen helps regulate the menstrual cycle and changes across life stages including pregnancy and menopause. Progesterone supports pregnancy and also interacts with brain receptors involved in sleep. Fluctuations around the menstrual cycle, during pregnancy and during menopause can reduce sleep quality. Many women report insomnia during these times, especially with cramping, pregnancy discomfort or hot flushes [3].
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Testosterone
Testosterone is produced in all bodies. It supports reproductive and bone health in men and women. Levels vary through the day and tend to peak during rapid eye movement sleep. Too little rapid eye movement sleep can lower testosterone over time [3].
Cortisol
Cortisol is known as the stress hormone, but it also helps set a healthy daily rhythm. After waking, cortisol rises to help you feel alert while melatonin falls. As bedtime approaches, cortisol should fall and melatonin should rise. Ongoing stress and late evening screen use can elevate cortisol or suppress melatonin and disturb sleep [3].
How do hormones affect daytime energy
Thyroid hormones
The thyroid gland makes hormones that control metabolic speed. Too little thyroid hormone hypothyroidism slows processes and can cause tiredness, weight gain, low mood and memory problems. Too much hyperthyroidism can cause restlessness, anxiety and difficulty switching off, which can also harm sleep.
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Oestrogen across the cycle and menopause
Oestrogen supports puberty, the menstrual cycle, pregnancy and bone strength. During a typical cycle, oestrogen tends to rise in the first half follicular phase and around ovulation which many women experience as higher energy. Levels then fall during the luteal phase which can feel like lower energy. During menopause, oestrogen naturally declines and tiredness, hot flushes, mood changes and difficulty concentrating are common.
Progesterone
Progesterone can promote calm by supporting gamma aminobutyric acid signalling in the brain. Levels often peak in week three of the cycle and some women feel more sleepy. Levels then drop in week four which can disturb sleep and lower next day energy. As menopause approaches, progesterone declines and sleep problems may increase.
Testosterone and female energy
Testosterone contributes to metabolism and red blood cell production in women as well as men. Low levels can cause fatigue. Levels naturally fall with age and may also be affected by some contraceptive pills or ovarian conditions [4]. For energy support, consider herbals by new roots
How do hormones influence cravings
Cravings are strong urges for specific foods and are different from true hunger. Biology plays a large role.
Stress and cortisol
During stress, cortisol activates the fight or flight response and signals the body to release glucose for quick energy. Higher cortisol can increase appetite for energy dense foods. Many people use sweet or fatty foods for comfort after a stressful event.
Nutrient status
Cravings can sometimes reflect nutritional needs. For example, some people crave chocolate when magnesium is low. Higher protein intake often reduces sugar cravings because protein increases dopamine and promotes lasting fullness. Low vitamin B twelve may contribute to fatigue and cravings for meat. Low folate vitamin B9 can coincide with cravings for bread or pastries.
Hormone balance and appetite signals
Small imbalances can raise cravings.
- Ghrelin the hunger hormone rises before meals or with fasting and falls after eating. Sleep loss can raise ghrelin.
- Leptin the fullness hormone is made by fat cells. It tells the brain that energy stores are sufficient. Low leptin or leptin resistance can make you feel never satisfied.
- Insulin moves glucose from the bloodstream into cells for energy or storage. When insulin action is impaired, blood sugar swings can drive cravings.
Practical ways to support sleep, energy and cravings
- Keep a regular sleep window and limit late evening screens.
- Prioritise protein, fibre and healthy fats at meals to steady blood sugar.
- Manage stress with movement, breathwork or mindfulness.
- Speak with your GP if you have ongoing fatigue, heavy periods, hot flushes, sudden weight change or suspected thyroid issues.
Frequently asked questions
Which hormones most affect sleep quality
Melatonin promotes sleep. Cortisol supports morning alertness but high levels at night can disrupt sleep. Oestrogen and progesterone fluctuate and can lead to insomnia or poor quality sleep during parts of the cycle, pregnancy and menopause.
Why do cravings change during the menstrual cycle?
Shifts in oestrogen and progesterone can influence brain chemicals such as serotonin and dopamine, which can increase cravings at certain points in the cycle.
Can balancing hormones improve sleep, energy and cravings?
Yes. Consistent sleep, balanced meals, stress management and regular physical activity support hormone balance and can improve energy, sleep quality and reduce unhealthy cravings.
When should I see a clinician
Seek medical advice if you have persistent insomnia, snoring or pauses in breathing during sleep, severe fatigue, rapid weight change, mood changes, menstrual changes or symptoms of thyroid problems.
References
- https://my.clevelandclinic.org/health/articles/22464-hormones
- https://my.clevelandclinic.org/health/body/12148-sleep-basics
- https://sleepcenterinfo.com/blog/which-hormones-affect-sleep/
- https://thriva.co/hub/womens-health/how-your-hormones-affect-your-energy-levels
- https://www.theriegelcenter.com/blog/are-cravings-caused-by-a-hormonal-imbalance-hint-yes
