Why Can’t I Sleep? Understanding Hormonal Sleep Disruption in Women
- Gemma Knaap
- Jul 7
- 3 min read
Why Can’t I Sleep? Understanding Hormonal Sleep Disruption in Women
If you find yourself staring at the ceiling at 3am, waking unrefreshed despite eight hours in bed, or struggling to fall asleep despite being exhausted — you’re not alone. Sleep issues are increasingly common in women, and they’re not just about stress or screen time.
Sleep disruption in women is often hormonally driven — and worsened by modern lifestyles that dysregulate our circadian rhythm, blood sugar, and nervous system.
How Hormones Impact Women’s Sleep
Sleep and hormones are deeply interconnected. Fluctuations in oestrogen, progesterone, cortisol, insulin, and melatonin can significantly affect:
Sleep onset (falling asleep)
Sleep maintenance (staying asleep)
Sleep depth (restorative quality)
Perimenopause and Sleep Disturbance
During perimenopause, levels of oestrogen and progesterone become more erratic. Progesterone has a natural calming effect and supports GABA, a neurotransmitter that helps initiate sleep. As progesterone declines, women may experience:
Difficulty falling asleep
Frequent waking
Night sweats
Restlessness or anxiety
Luteal Phase Insomnia
In the second half of the menstrual cycle, a drop in progesterone just before menstruation can also contribute to poor sleep quality — especially in those sensitive to hormonal shifts.
Blood Sugar and Sleep: A Hidden Connection
Blood sugar instability is a surprisingly common cause of sleep disruption. When blood glucose drops too low overnight, the body releases cortisol and adrenaline to stabilise it — and this can result in a 3am wake-up.
To avoid blood sugar crashes overnight:
Eat balanced meals with protein and fibre
Avoid sugary snacks or refined carbs before bed
Consider a protein-rich evening snack before bed, especially if you eat dinner early
Cortisol, Stress, and the Wired but Tired Feeling
Cortisol is your stress hormone — and while it’s essential for waking you up in the morning, high evening cortisol can make it hard to wind down at night.
This is especially common in women juggling parenting, work, or emotional load. If your body feels alert but your mind is exhausted, cortisol dysregulation may be the cause.
Try:
Gentle movement during the day
Avoiding screens and intense mental stimulation in the evening
Breathwork, meditation, or time in nature to shift into a parasympathetic (rest and digest) state
Melatonin and Circadian Rhythm Disruption
Melatonin is your body’s natural sleep hormone — released in the evening as it gets dark. But exposure to artificial light, inconsistent routines, and late-night screen use can block melatonin release and confuse your internal clock.
To support natural melatonin production:
Get 10–15 minutes of morning light within an hour of waking
Dim lights after sunset
Avoid screens in the hour before bed, or use blue-light blocking tools
Natural Remedies for Sleep Problems in Women
Sleep support is not one-size-fits-all, but there are several evidence-backed strategies that can make a big difference:
1. Nutritional Support
Magnesium: helps relax muscles and calm the nervous system
Vitamin B6: supports melatonin and GABA production
Tryptophan-rich foods: like turkey, oats, or seeds may promote deeper sleep
2. Herbal Support
Passionflower, lemon balm, valerian, magnolia, and ziziphus have shown benefits in reducing sleep onset time and improving sleep depth
Herbs are best chosen with guidance to ensure they’re appropriate for your needs and compatible with medications
3. Nervous System Regulation
Try a relaxing wind-down routine: warm bath, herbal tea, meditation, or slow breathing
Journaling before bed can reduce racing thoughts
Gentle stretching or yoga can support physical and emotional release
Other Contributors to Poor Sleep in Women
If you’ve addressed the basics and still aren’t sleeping well, consider exploring:
Iron or B12 deficiency: low levels can cause restlessness and poor sleep quality
Histamine sensitivity: which may contribute to night-time wakefulness
Gut health: gut-brain axis dysfunction can affect melatonin and GABA signalling
Sleep environment: light pollution, EMFs, and bedroom temperature all influence sleep depth
How to Sleep Better Naturally: A Whole-Body Approach
If you’re wondering “Why can’t I sleep?”, the answer often lies in a combination of hormonal, metabolic, and nervous system imbalances. Improving your sleep isn’t about a single supplement — it’s about supporting your body’s natural rhythm and capacity for rest.
Start by:
✅ Prioritising consistent sleep and wake times
✅ Supporting blood sugar and nutrient status
✅ Creating a calming, screen-free wind-down routine
✅ Exploring professional support for hormones, gut health, or nervous system overload
Sleep Is a Vital Sign
Sleep is a foundational pillar of health. If it’s consistently disrupted, your body is telling you something. Rather than just reaching for melatonin or sleep aids, take the time to understand the deeper drivers behind your disrupted rest. Book a 1:1 naturopathic consultation to get personalised support for your sleep, hormones, and nervous system — so you can sleep better naturally and wake feeling truly rested.
Comments