By Rebecca Horch, BACYC, CPC
Reading Time: 4 minutes

So far, we’ve explored how our body’s natural rhythms influence sleep and how our relationship to rest shapes our ability to recharge. But there’s another layer to consider – hormones and underlying sleep disorders. These factors can quietly disrupt sleep, making it feel frustratingly out of reach, even when you’re doing everything ‘right’. Hormones regulate everything from energy levels to mood, while sleep disorders can interfere with the brain’s ability to transition into deep, restorative rest. Understanding how these play a role can help you uncover what’s really standing in the way of better sleep.

The Role of Hormones in Sleep

If you’ve ever felt exhausted but wired, restless at night, or unable to fall asleep despite feeling bone-tired, hormones may be playing a role. And when hormonal imbalances go unchecked, no amount of good sleep hygiene can fully fix the problem.

Hormones act like internal timekeepers, signaling when it’s time to wake up, stay alert, and wind down. But when they’re out of sync, sleep can become erratic, shallow, or nonexistent. Here are some of the most common culprits:

• Thyroid Imbalances – Both overactive and underactive thyroid function can interfere with sleep, making it hard to fall or stay asleep. A thyroid panel can offer insight into whether your sleep struggles are linked to metabolism and energy regulation.
• Cortisol (The Stress Hormone) – Cortisol follows a natural daily rhythm, peaking in the morning to help you wake up and tapering off at night to allow for rest. Chronic stress can throw this off, keeping cortisol elevated into the evening – making sleep feel impossible. Blood or saliva tests can help assess whether your cortisol levels are dysregulated.
• Sex Hormones (Estrogen & Progesterone) – Fluctuations in estrogen and progesterone—whether due to the menstrual cycle, pregnancy, or menopause—can impact sleep. Symptoms like night sweats, restlessness, and difficulty staying asleep are often linked to shifting hormone levels. If sleep disruptions persist, a blood test can provide clarity.

Could a Sleep Disorder Be the Missing Piece?

Beyond hormones, underlying sleep disorders may be preventing deep, restorative sleep. If you’ve tried everything – setting a schedule, limiting screen time, optimizing your environment—but still wake up exhausted, it’s worth considering whether a sleep disorder is at play. Some of the most common include:

• Sleep Apnea – Causes breathing interruptions throughout the night, leading to fragmented sleep and daytime exhaustion.
• Insomnia – Often linked to anxiety, trauma, or overactive stress responses, making it difficult to fall or stay asleep.
• Restless Leg Syndrome (RLS) – Creates uncomfortable leg sensations, making it nearly impossible to relax. It’s often linked to low iron or vitamin deficiencies.
• Narcolepsy – Affects the brain’s ability to regulate sleep-wake cycles, leading to excessive daytime sleepiness and sudden sleep attacks.

If your sleep remains disrupted despite all efforts, a medical evaluation or sleep study can provide insights into what’s happening during the night—and guide you toward the right solutions.

Experimenting with Evidence-Based Sleep Protocols

Sleep is deeply personal. What works for one person may not work for another, which is why experimentation is key. Here are a few evidence-based strategies that may help:

• Optimize Your Sleep Environment – Keep your bedroom dark, cool, and quiet to promote deep sleep.
• Warm the Body Before Bed – A warm shower, bath, sauna, or even chamomile tea can signal relaxation.
• Balance Nutrition – Eating protein consistently throughout the day helps regulate blood sugar and melatonin production.
• Try a Weighted Blanket – Deep pressure stimulation can reduce anxiety and improve sleep quality.
• Manage Middle-of-the-Night Wake-Ups – If you wake up, don’t force sleep. Get up, do something quiet (like reading), and return to bed only when drowsy.
• Use Mental Imagery – Visualizing a peaceful mental walk can gently guide you back into sleep.
• Practice Breathwork & Nervous System Regulation – Techniques like 4-7-8 breathing, progressive muscle relaxation, or body scans can calm nighttime anxiety.
• Reduce Clock-Watching – Turn your clock away to avoid fixating on time, which often makes insomnia worse.
• Journal or Brain-Dump – If racing thoughts keep you awake, writing them down may offer relief.
• Meditation & Mindfulness – Guided meditation, body scans, or mindful breathing can help quiet the mind before bed.

Restoring the Rest You Deserve

There’s no one-size-fits-all approach to sleep, and it may take some trial and error to figure out what works best for you. The key is to stay curious and patient. Your body has its own natural rhythms – it’s just about learning to listen to them.

If you’re still struggling with sleep despite making changes, don’t hesitate to seek support. A therapist, coach, or healthcare provider can help you explore deeper factors that may be impacting your rest.

And most importantly—give yourself permission to prioritize rest. Chronic sleep loss is exhausting, frustrating, and disorienting, but small, intentional shifts can lead to meaningful change over time. You deserve to feel rested. You deserve to wake up feeling like yourself again.

Until next time,

Rebecca

Rebecca Horch( BACYC, CPC )

Rebecca strives to support others in building resilience, self-compassion, connected relationships and self-awareness. She loves to work with people who are ready for the hard work of inner growth and is passionate about helping others tap into their intuitive gifts and use them in this world.

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