How To Balance Hormones for Better Sleep

Reviewed by Dr. Kenton Bruice, MD

Sleep is essential for our overall health and well-being. However, during the menopausal transition, many women experience disturbed sleep due to hormonal changes. In this article, we’ll explore the role of hormones in sleep, and discuss how to improve your sleep quality naturally.

By understanding the connection between hormones and sleep, you can take steps to ensure a more restful night’s sleep and maintain good health throughout menopause and beyond.

The Impact of Hormones on Sleep

Hormones play a significant role in regulating various bodily functions, including sleep. During menopause, fluctuations in estrogen and progesterone levels can cause sleep disturbances for many women, affecting their quality of life. This hormonal imbalance may contribute to insomnia, restless leg syndrome, sleep apnea, and night sweats – all of which can disrupt sleep patterns and reduce sleep quality.

  • Estrogen: Estrogen is the primary female sex hormone responsible for regulating the reproductive cycle. It is also a key player in promoting sleep by maintaining sleep-promoting receptors in the brain. During menopause, estrogen levels steadily decline, which can lead to sleep disturbances and poor sleep quality.
  • Progesterone: Progesterone is another female sex hormone that plays a vital role in promoting sleep. This hormone has a calming effect on the brain and helps regulate sleep-wake cycles. Progesterone levels also decline during menopause, which may contribute to sleep disruptions.

Key Takeaway

During menopause, fluctuations in estrogen and progesterone levels can cause sleep disturbances for many women, affecting their quality of life. Hormone testing will identify what hormonal imbalances may be contributing to poor sleep. BHRT and lifestyle changes help to balance hormones naturally.

Hormone Testing by Dr. Kenton Bruice

One of the first steps to improve sleep quality during menopause is to identify any hormonal imbalances that may be contributing to poor sleep. Hormone testing by Dr. Kenton Bruice can provide valuable insight into your individual hormone levels, allowing you to take the necessary steps to restore balance and improve your sleep quality.

Dr. Bruice’s tests hormones with a simple blood tests. This test measures the levels of various hormones in your body to determine any imbalances.

Based on the results of your hormone tests, Dr. Bruice will provide personalized recommendations on how to address any hormonal imbalances and improve your sleep quality.

Natural Ways to Improve Sleep Quality

There are several natural approaches to improving sleep quality and achieving hormone balance during menopause. Here are some proven strategies that may help:

  1. Lifestyle changes: Engage in regular physical activity, avoid caffeine and alcohol close to bedtime, establish a consistent sleep schedule, and create a relaxing bedtime routine.
  2. Dietary adjustments: Consume a balanced diet rich in nutrients, vitamins, and minerals to help support hormone production and promote better sleep. Incorporate foods rich in phytoestrogens, such as soybeans, flaxseeds, and legumes to help moderate estrogen levels and alleviate sleep disturbances.
  3. Stress management: Reduce stress and practice relaxation techniques like deep breathing, meditation, and yoga to help promote better sleep and support overall hormone balance.
  4. BHRT: Bioidentical hormone replacement therapy (BHRT) is a safe and effective way to address hormonal imbalances, reduce menopausal symptoms, and improve sleep quality. Dr. Bruice specializes in balancing hormones with BHRT to help his patients achieve good health throughout menopause and beyond.

For more information about lifestyle changes you can make to improve your quality of life, read 

Maximize the Benefits of Bioidentical Hormone Replacement Therapy with Diet and Exercise

BHRT in Denver

Achieving balanced hormones during menopause is essential for good health. Hormone testing and BHRT are two effective techniques that can help balance hormones in the body and improve sleep quality naturally. However, there are also several lifestyle changes you can make to reduce menopausal symptoms and promote better sleep.

For more information about BHRT, read FAQs About Bioidentical Hormone Replacement Therapy. 

By understanding the connection between hormones and sleep, you can take proactive steps to ensure a more restful night’s sleep and maintain good health throughout menopause and beyond.

Dr. Kenton Bruice specializes in balancing hormones with bioidentical hormone replacement therapy to help his patients achieve optimal health. For bioidentical hormone replacement therapy in Denver, call (303) 957-6686. For bioidentical hormone replacement therapy in Aspen, call (970) 925-6655.

If you are searching for bioidentical hormone replacement therapy near me, trust the experts at Bruice MD.

FAQs About Sleep Conditions During Menopause

What Are the Most Common Sleep Conditions During Menopause?

The most common sleep disturbances during menopause include insomnia, restless legs syndrome, sleep apnea, and night sweats.

What Causes Hot Flashes at Night?

Hot flashes that happen at night are called night sweats. They are caused by a dip in estrogen levels. For more information about hot flashes, read Understanding Hot Flashes.

What Are the Effects of Poor Sleep During Menopause?

Poor sleep during menopause can have a number of negative impacts on your health, including increased risk for depression and anxiety, weight gain, impaired cognitive functioning, decreased concentration and coordination, fatigue and irritability. Poor sleep also increases the risk of chronic diseases such as cardiovascular disease and diabetes.

Why Do Menopausal Women Have an Increased Risk of Sleep-Disordered Breathing?

Menopausal women are more likely to experience sleep-disordered breathing due to hormonal shifts associated with the natural decline of estrogen and progesterone levels. Research suggests that lower progesterone levels may lead to the development of obstructive sleep apnea.

Can an OBGYN Help With Hormone Imbalance?

Yes, an obstetrician-gynecologist (OBGYN) can help with hormone imbalance. OBGYNs are trained to manage various aspects of women’s reproductive health, including hormonal issues, which are often interrelated with reproductive health. Dr. Kenton Bruice began his practice as an OBGYN in Aspen where he began to work with bioidentical hormones. In 2005, he stopped practicing as an OBGYN so that he could focus exclusively on hormone therapy.

What Is the Best Exercise for Hormonal Imbalance?

Exercise can positively impact hormonal health, as it influences the production and activity of various hormones in the body such as insulin, cortisol, and sex hormones. However, there isn’t a one-size-fits-all “best” exercise for hormonal imbalance. High intensity interval training (HIIT) has been shown to increase HGH (human growth hormone) which helps us to feel strong and healthy. Strength training reduces the risk of osteoporosis in women who are menopausal or in pre-menopause. 

It’s important not to get caught up in the type of exercise you are doing; the important thing is that you move regularly and are consistent in your exercise routine.

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