The Relationship Between Sleep and Hormonal Health
Did you know that sleep plays a major role in regulating hormones, including those that control appetite, metabolism, and stress? Sleep deprivation can disrupt hormonal balance and lead to a number of health problems, and have a detrimental effect on fertility.
How does sleep affect hormones?
Cortisol
Sleep regulates the release of cortisol, the body's primary stress hormone. Poor sleep can lead to high cortisol levels in the morning, which can disrupt other hormone levels. It’s like a cascade effect and can cause havoc with maintaining optimal hormonal balance.
Growth hormone
Sleep affects the release of growth hormone, which helps regulate metabolism. If this is out of balance it can make maintaining a healthy weight a struggle and this in itself can have an effect on reproductive hormones.
Leptin and ghrelin
Sleep affects the release of leptin and ghrelin, which regulate appetite. Similar to above, we need to keep these hormones optimal to help maintain a healthy approach to eating and subsequently to weight management.
Oestrogen and progesterone
Sleep disruption can affect the balance of oestrogen and progesterone, which are important for reproductive health.
FSH
Sleep plays a role in the secretion of FSH, which stimulates the growth of ovarian follicles.
Potential health effects of sleep deprivation
Sleep disturbance negatively impacts hormonal rhythms and metabolism, and is also associated with obesity, insulin insensitivity, diabetes, hormonal imbalance, and appetite dysregulation. Sleep disturbances and, particularly, deprivation are associated with an increased risk of obesity, diabetes and insulin insensitivity, and dysregulation of leptin and ghrelin, which negatively impact health.
Sleep and sleep disturbances are also increasingly recognised as determinants of women’s health and well-being, particularly in the context of the menstrual cycle, pregnancy, and menopause.
Kloss et al (2016) postulate that there are at least three possible pathways by which sleep disturbance may be related to infertility:
1) the HPA (Hypothalamus, Pituitary, Adrenal) activation that precipitates sleep disturbance may also interfere with reproduction
2) altered sleep duration and/or sleep continuity disturbance may, in and of itself, interfere with reproduction or result in further increased HPA activation
3) circadian dysrhythmia, independent of (or in interaction with) HPA axis activation, sleep duration and/or sleep continuity disturbance, may result in infertility
It’s so important to look at all factors when working towards the goal of improving reproductive health. If you are struggling to conceive, whether you have primary or secondary infertility, are going through IVF or looking for ways to support your reproductive health naturally, it’s vital to take a 360-degree review of your diet, lifestyle and medical history. As a specialist fertility support trained practitioner, this is what I do, and I will support you on your journey, focusing on any areas you need support with, and reminding you of the tweaks and changes that can have significant impact on your reproductive health.
References:
Kim et al (2015) The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism
Kloss et al (2016) Sleep, Sleep Disturbance and Fertility in Women
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