Why hormones control sleep
Sleep is not a coincidence – it is largely regulated by hormones.
Two key messengers play the main role:
- Melatonin: the “sleep hormone.” It is released in darkness and signals to the body that it’s time to sleep.
- Cortisol: the “stress hormone.” It rises in the morning to wake you up and falls in the evening so you can fall asleep.
The balance of these hormones determines how well you sleep.
When the balance is disturbed
- Too little melatonin: Falling asleep is difficult, sleep is restless.
- Too much cortisol in the evening: Stress keeps you awake, thoughts keep circling.
- Other influences: Hormones like serotonin, growth hormones, and insulin also affect your sleep quality.
Factors that influence hormones
- Light: Screen light inhibits melatonin release.
- Stress: Chronic stress keeps cortisol high.
- Nutrition: Sugar, alcohol, or caffeine disrupt the hormone rhythm.
- Exercise: promotes healthy hormone regulation, especially with regular training.
Tips for hormone-friendly sleep
- Reduce light sources in the evening, especially blue light from screens.
- Reduce stress with breathing exercises or journaling.
- Prefer light, balanced meals in the evening.
- Stick to regular sleep and wake times.
Your next step
If you bring your hormones into balance, your sleep quality will noticeably improve.
The bestforming app supports you with this:
- with routines for better evening planning,
- with exercises for stress reduction,
- with tools that make your sleep patterns visible.
Get the app and experience how hormone-friendly sleep gives you energy and clarity.