Certain hormonal conditions are associated with a higher risk of sleep disorders, which in turn leads to a vicious cycle: poorer sleep can also worsen existing symptoms. The good news, however, is that by establishing the right sleep routine, we can do a lot to help our bodies function in a more balanced way.
In our modern lives, there are many factors working against restful sleep, so proper sleep hygiene is perhaps more important than ever. During sleep, our body performs a "deep clean": this is when the brain clears out toxins accumulated during the day, muscles, organs, and tissues rest, and the hormonal system also strives for balance.
However, if our hormonal balance is disrupted for some reason, the chances of developing sleep disorders such as insomnia or sleep apnea can be significantly higher, and even daytime sleepiness may be more common. In women, elevated levels of androgen hormones, irregular melatonin production, and insulin production issues can also cause such disturbances.
The biggest problem is that a vicious cycle can develop: our hormones don't let us sleep, and when we are tired, it is much harder to stay balanced, which can worsen our existing symptoms. In addition to the adequate treatment of hormonal problems, establishing a proper sleep routine can be a great help during these times.
What does a good sleep routine look like?
The ideal sleep routine begins 2–3 hours before bedtime. This is when it is worth paying attention to our body and slowly preparing to support sleep, and then involving additional aspects as bedtime approaches.
This is what a hormone-friendly sleep routine looks like:
2–3 hours before bedtime - Goal: slowing down the nervous system and supporting the circadian rhythm
- Eating – Ideally, your last main meal should be a light dinner containing both protein and complex carbohydrates to avoid nocturnal blood sugar fluctuations and micro-awakenings.
- Caffeine – Your last coffee is ideally around noon, or perhaps in the early afternoon. Late coffee can disrupt falling asleep and also degrades sleep quality.
- Exercise – Light exercise – such as walking, stretching, or gentle movement – after dinner improves insulin sensitivity and helps shed the day's stress.
60–90 minutes before bedtime – Goal: transition from day to night
- Reducing screen time – The blue light from screens has a wavelength similar to midday sunlight, signaling to our brain that it is still far from sleep. Try to avoid screens one to one-and-a-half hours before sleep.
- Warm shower or bath – It is a scientific observation that a drop in body temperature helps you fall asleep: a good trick is to warm up with a warm bath so that it is easier to cool down and fall asleep afterward.
- Mental quietude – For many, it helps to let go of daily worries by writing a to-do list for the next day in the evening. This makes it clear that the tasks ahead are no longer a burden for today, and we can rest peacefully.
30–45 minutes before bedtime - Goal: activating the parasympathetic nervous system
- Activity – Immediately before falling asleep, perform only repetitive, boring, and safe activities. It is great if these activities are analog, meaning they involve books or manual tasks: this is the time for coloring mandalas or applying face masks.
- Breathing / body awareness – In the hour before bedtime, you can practice meditation and relaxation techniques, such as autogenic training or a simple breathing exercise.
- Lights – Dim the lights before sleep, and if you haven't managed to do so earlier, definitely avoid screens during this period.
At bedtime - Goal: your bed should be a space for sleep (not for thinking)
- The bed – Ideally, use the bed only for sleep and sex. If you make this conscious, your brain will start the sleep program more easily.
- Environment – The ideal environment is a relatively cool room (17–20 °C), darkness (achievable with blackout curtains or a sleep mask), and quiet or perhaps white noise in the room.
A proper evening routine not only helps you get more restful sleep but also contributes to the stability of your hormone balance in the long run, improves insulin sensitivity, and even supports your mental health.
If you consistently pay attention to your sleep, you won't just be more rested, but your entire body will thank you for the careful routine!
