671. How To Deal With Hormonal Sleep Changes

Is your sleep inconsistent throughout the month? 

It’s your hormones! 

Sleep Patterns Across the Menstrual Cycle

• Follicular Phase (Day 1 to Ovulation)

Estrogen rises: Many women report sleeping well during this phase, especially in the days leading up to ovulation (around Day 12-14).

Benefits: Estrogen supports deeper sleep cycles and fewer nighttime awakenings, though it’s not directly calming.

• Ovulation (Around Day 14)

Estrogen peaks, followed by a slight dip. Some women experience sleep disturbances during this transition.

• Luteal Phase (Post-Ovulation to Period)

High progesterone: Progesterone can promote relaxation by stimulating GABA, a neurotransmitter that aids sleep.

The challenge: If your progesterone-estrogen balance is off, you might struggle with sleep, especially around Days 19-25. Some women feel too hot or too cold during sleep due to the effect of progesterone on body temperature regulation.

Common symptoms: Waking up frequently or difficulty falling back asleep.

• Premenstrual Phase (Days 25-28)

Hormones drop: As estrogen and progesterone levels fall, sleep disturbances can peak for many women. If this sounds familiar, it may be a sign of hormonal imbalance.

Try this to track your sleep patterns: 

• Use a simple journal or app: Record how easily you fall asleep, how often you wake up, and how rested you feel each morning.
• Look for patterns: Notice if your sleep changes at specific points in your cycle. This can reveal underlying hormonal imbalances.

If your sleep feels off, it could point to hormonal imbalances. Here are some tips: 

• Natural sleep aids: Herbs like valerian root, chamomile, lemon balm, and passionflower can calm the nervous system.
• Tackle hormone imbalance directly: Adjusting estrogen and progesterone levels can improve sleep. DUTCH hormone testing is a great place to start!
• Avoid relying on melatonin: While it can be helpful short-term, overuse might interfere with your body’s natural production.

Remember, improving sleep is about more than just one night—it’s about finding balance over time. By focusing on both hormone health and sleep routine, many women see improvements not just in rest but also in energy, mood, and metabolism.

Small changes like using weighted blankets, blocking light with sleep masks, or winding down with herbal tinctures can make a big difference. For women who struggle with insomnia, you need a long term strategy, not just quick fixes.  

If you’re interested in learning more, the waitlist is open for a limited time to my 12 week Hormone Solution program, which offers customized hormone solutions, a comprehensive hormone protocol and coaching support. 

Join the waitlist: https://drbethwestie.com/waitlist/