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How does sleep affect the body's hormones?

About the effect of sleep on hormones

Sleep is very important to the body for many reasons, a person may not realize it, but sleep affects the body’s hormones, and hormones also affect sleep, sleep affects many hormones in the body, including those related to stress or hunger.

Oversleeping and not getting enough sleep can affect your hormones, so getting enough sleep is very important for hormonal balance in the body.

What are hormones, and what do they do

Hormones are chemicals that play a large role in regulating various body processes and functions. The body needs different hormones in order to function properly. Hormones are released through the endocrine glands, which are a network of organs and glands located in the body.

Hormones are responsible for many bodily functions, including:
  • metabolism and appetite
  • the growth
  • Body temperature
  • Sexual Functions, Driving and Reproduction
  • heart rate
  • Blood pressure
  • Sleep and wake cycles.
The production and function of hormones in the body are affected by various body functions, such as sleep

The relationship between sleep and hormones

Different hormonal functions are affected by sleep, wakefulness, etc. Getting enough sleep is very important for regulating hormones. This includes:
  • cortisol
  • Estrogen and progesterone
  • Hunger hormones, such as insulin, leptin, and ghrelin
  • melatonin
  • thyroid hormones
  • growth hormones 
For example, melanin regulates sleep patterns and helps the body regulate sleep times. Growth hormone is also released during deep sleep hours. This hormone is important for cell repair and growth. Other hormones, such as cortisol, depend on the time, duration and quality of sleep in order to be released.

Good sleep is very important to health, as nearly every hormone in the body is affected in response to the growth and wakefulness system, and when adequate sleep is neglected, hormonal levels can be disturbed whether a person is in their 30s, 50s, or 70s.

Sleep is very important for the function of hormones, because many of them depend on the sleep-wake system. Getting enough sleep helps regulate hormones, and when a person disrupts his sleep pattern, whether in quality or quantity, it disrupts the balance of body hormones and the person becomes vulnerable to medical disorders.

The effect of sleep on different hormones

cortisol
Sleep regulates levels of cortisol, a steroid hormone produced by the adrenal glands. Also known as the stress hormone, cortisol regulates other hormones in the body. When you relax, sleep well, and wake up charged with new energy, cortisol levels peak 30 minutes after waking up. This peak triggers the release of other hormones, including estrogen and thyroid hormones.

Inadequate sleep can have negative effects on cortisol release, so experts recommend sleeping 7 to 9 hours each night to maintain cortisol levels.

Estrogen, progesterone, and thyroid hormones
Estrogen and progesterone are essential hormones in maintaining the health of the reproductive system. When you do not get enough sleep, cortisol levels rise in the morning. This can disrupt the harmony between estrogen and progesterone, and this can slow down the thyroid glands, affecting the process of estrogen and progesterone. metabolism.

hunger hormones

Sleep is very important for regulating metabolism, and inadequate sleep can affect the production and levels of hunger hormones in the body, it can affect hunger, appetite and food intake, and eventually lead to weight gain.

Inadequate sleep can affect:
  • leptin
  • ghrelin
  • Insulin
These hormones are responsible for:
  • satiety 
  • hunger
  • blood sugar regulation
  • grease storage
  • growth hormone 
Growth hormone plays an important role in:
  • Protein production and synthesis
  • muscle development
  • metabolism
  • Immunity
Sleep affects growth hormone levels in the body, and lack of sleep can affect growth hormone levels, and a person may become less able to repair body damage and accumulate belly fat as a result.

melatonin

Melatonin is a hormone produced by the pineal gland that is associated with the body's sleep-wake cycle and helps regulate the sleep-wake cycle.

Sleep disruption can have effects on melatonin and its role in promoting sleep in the brain, and melatonin controls more than 500 genes in the body, including those responsible for regulating the immune system, so managing melatonin through adequate sleep is very important to maintain health. good.

The effect of lack of sleep on hormonal levels

The sufficient amount of sleep needed for most healthy people ranges from 7 to 9 hours, and if a person accumulates hours of sleep during the week, he cannot compensate for it on vacation days.

Lack of sleep can lead to:
  • Immunodeficiency
  • Increased infections
  • Disease increase
  • Changes in appetite
  • Increase in calorie consumption
  • Weight gain 
If a person sleeps for 4 hours for five nights, they need approximately 24 hours more sleep to make up for it in a week, but they cannot make up for hours of sleep on days off.

It is very important to get enough sleep regularly in order to regulate hormonal levels well, this includes sleeping long enough and deeply to enter the stage of REM sleep, light or intermittent sleep will not do the job.

Sleep debt is a disastrous condition that people do not take seriously and consider it a normal part of busy life. Sleep detoxes the body and acts as a powerful cleanser. Inadequate sleep can harm the internal geochemistry in a person’s body.

Hormonal imbalance can occur if a person does not get enough sleep, and if the body releases cortisol for a long time, this means that the person is releasing too much energy, and this can lead to a lack of leptin (the satiety hormone) and an increase in ghrelin (the hunger hormone), A person may also skip the recovery and repair period that growth hormones do during sleep.

The effect of sleeping for many hours on hormonal levels

Sleeping for long periods is not a good thing. Studies have shown that women score better on mental tests when sleeping for 7 hours, but increased sleep periods of more than 9 hours are sometimes associated with decreased levels of cortisol.

Oversleeping can lead to:
  • stagger
  • Daytime tiredness
  • Metabolic deficiency
  • poor focus
  • intermittent sleep cycles
Adequate sleep is also important for regulating health and hormones. Excessive sleep can have negative effects on the body, including metabolism.

Tips to get enough sleep

Regulating hormonal levels is very important for all vital processes in the body. There are some useful tips for regulating sleep:
  • Get 7 to 9 hours of sleep
  • Sleeping and waking up at regular intervals in order to train the body to know when to sleep
  • Avoid accumulating sleep debt and compensate at the end of the week
  • Keep electronic devices out of the bedroom
  • Use a special sleeping mask and black curtains to block out the light
  • Keep the bedroom only for sleeping.

Can the use of hormones assist?

I wouldn't give up yet, despite the fact that sleep deprivation has the potential to affect the entire body, including hormones. Many problems can be solved with your help, as I'll explain below..

Observe a regular sleeping schedule.

First and foremost, the problem of insufficient sleep must be addressed. Make an effort to obtain at least 8 hours of sleep each night and stick to it, especially on the weekends.

For your bedroom, invest on black-out curtains and a plush mattress. Refrain from using technological devices that may cause you to become distracted. Melatonin production is hampered because of the blue light emitted by electronics like tablets, smartphones, and televisions.

Take a hot bath or read a book instead. Do not use stimulants and maintain a cool environment in your home or office. Persevere even if it takes some time for your circadian cycle to acclimate to the new schedule.

Allow yourself some time to unwind.

Cortisol, a stress hormone, causes you to stay up later and feel more worried. The best method to deal with stress is to figure out what's generating it (a job, money, or family obligations).

Let go of the tension in your body. Yoga and mindfulness are two practises that may help calm racing thoughts. Yoga even teaches stress-relieving deep breathing techniques.

Weight-loss Program

Sleep deprivation may exacerbate cravings for sweet, processed meals. High sugar intake keeps you awake at night because it raises blood glucose and stimulates the central nervous system. Instead, I prefer fruity smoothies or handmade energy balls!

Stay away from caffeinated beverages including coffee, tea, and soda. Avoid them. The jitteriness that follows a mid-afternoon cup of coffee might last for hours. Green tea, chamomile tea, and other herbal teas are inherently calming and comforting.

Reduce the distance by

Physical activity has been shown to reduce stress and aid in a restful night's sleep. Daily exercise of 30 minutes has been shown to improve cardiovascular health while also reducing stress. Running and cycling allow you to see more of your neighbourhood because they don't require a gym membership.

Outdoor exercise enhances vitamin D absorption and sunlight exposure, reducing symptoms of seasonal affective disorder (SAD) (Seasonal Affective Disorder). For low-impact exercises, try yoga, swimming, or tai chi.

Is it because of the hormones, or something else?

Why don't you do a hormone check? Women, especially those going through menopause, may have hot flashes and night sweats as a result of low oestrogen or fluctuating progesterone levels. If you believe your hormones are to blame, make an appointment with your physician and request testing.

If your hormone levels fluctuate, your doctor may advise you to pursue further treatment options. Consider taking a Menopause Support vitamin to aid with symptoms including mood swings and hormone regulation.

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