Sleep is essential for all humans – from repairing our cells to strengthening our immunity to balancing our moods, deep restorative sleep helps us thrive. 

But did you know that getting enough sleep is particularly crucial for women? Beyond simply feeling rested, sleep plays a significant role in maintaining women’s hormone balance. 

Curious if your hormonal symptoms could be caused by your late bedtime? Let’s dive into the science behind how our hormones are impacted by sleep and why going to bed between 10 - 11 PM is an essential self-care strategy for women.

Is Your Bedtime Sabotaging Your Hormone Balance? 

Sleep and hormones have a complex relationship, and sleep is necessary for efficient hormone production and processing. So, when we don't get enough sleep, it can disrupt the delicate balance of hormones in our bodies. Along with needing to be in bed earlier, studies also show that women may need more sleep to fully restore each night than men.  

Hormone Imbalances Caused By Sleep Deprivation 

• Cortisol Imbalance and High Stress
  Lack of sleep can lead to higher cortisol levels throughout the day. This can lead to increased stress levels, impaired immune function, weight gain, and mood swings.
• Reproductive Hormone Imbalance
  Inadequate sleep can disrupt the delicate balance of reproductive hormones like estrogen and progesterone, affecting menstrual regularity, fertility, and menopausal symptoms.
• Reduced Growth Hormone
  Growth hormone, which is essential for tissue repair, muscle growth, and overall vitality, is primarily released during deep sleep. Sleep deprivation can hinder its production, which may affect your physical recovery and skin health.
• Altered Appetite and Ghrelin-Leptin Imbalances
  Insufficient sleep affects the hormones ghrelin and leptin, responsible for regulating hunger and fullness. This disruption can lead to increased appetite, unhealthy cravings, and a higher risk of weight gain.
• Cardiovascular Health
  Along with the hormonal imbalances at risk with later bedtimes, studies also show that women who go to bed later are more at risk of developing cardiovascular disease than men. Researcher Dr. David Plans suggests that these heart-related findings may still be connected to hormones: “It may be that there is a sex difference in how the endocrine system responds to a disruption in circadian rhythm.”

Why Bedtime Matters

As you can see, getting enough sleep (usually 7-9 hours) is important. But it’s not just how much sleep you get that matters, but when you are sleeping. Research shows that for most women, going to bed around 10 PM is a smart move. But why? It mostly comes down to this fact: Circadian rhythms manage your hormone production. 

Our bodies have an internal clock, known as the circadian rhythm, which regulates our sleep-wake cycle and influences hormone production. Hormones are released at specific times of day to maintain various bodily functions. For instance, cortisol (the hormone often associated with stress) follows a “diurnal” pattern, peaking in the morning and gradually declining throughout the day. Melatonin, the sleep hormone, rises in the evening, signaling our bodies to wind down and prepare for restful sleep.

Going to bed before 10 PM aligns with the natural rhythm of hormone production, which helps support our optimal hormone balance. This timing allows your body to experience quality sleep during the crucial hours when specific hormones are released. By getting enough sleep before midnight, you provide your body with the opportunity to produce the right hormones at the right time. 

5 Ways to Get to Bed Earlier and Sleep Better 

If you want to balance your hormones, getting to bed between 10-11 PM is key. But, sticking to a consistent bedtime is often easier said than done. If you find it challenging to get to bed earlier, try incorporating these practical tips into your routine. With a little effort and dedication, you can establish healthy sleep habits and reap the benefits of a hormone-balancing slumber.

#1 - Set a bedtime alarm.

It’s easy to get distracted at night while watching your favorite shows or trying to get ahead of household tasks. By setting a bedtime alarm, the night won’t slip away from you. First, determine what time you need to be in bed to get about 8 hours of sleep before your morning alarm goes off. Then, set your bedtime alarm for about 30-60 minutes before that – or however long you need to wind down before bed. Build in time to wrap up whatever you’re doing, do your evening self-care routine, and settle into bed.

#2 - Make your evening routine a joy.

How you spend the last hour or so before bed can make all the difference in how prepared your mind and body are for sleep. Practicing relaxing activities like a warm bath, reading, journaling, or just enjoying the silence will trigger your brain to shift into relaxation mode and help you fall asleep earlier.

#3 - Listen to a sound bath in bed.

Sound baths are a great way to help you shift into relaxation mode – and there’s no water required. Sound baths are a form of sound therapy where various instruments, such as crystal singing bowls, gongs, chimes, and drums, are played to create soothing and harmonious sounds. The vibrations of these sounds trigger your brain to shift into slower wave states (theta and delta) which induce a state of deep relaxation and eventually lull you into a peaceful sleep.

#4- Go tech-free after 9 PM.

The stimulating blue light emitted by our tech devices (like smartphones, tablets, and TVs) has been shown to disrupt the body's production of melatonin, which prepares you for sleep. Limit your exposure to screens at least an hour before bedtime to avoid throwing off your circadian rhythm and get into a regular sleep routine.

#5 - Use supplements to reset your sleep schedule.

Sometimes counting sheep just doesn’t cut it. Rather than lay awake through the late hours, get a head start on healthy sleep with the help of sleep herbs and supplements. 

#1 - ZenBliss: Calm Mind, Restful Sleep

ZenBliss is like a glass of warm milk before bed – but with all the powerful health benefits and calming properties of magnesium, chamomile, lavender, valerian root, and passionflower to create a blissful state of mind.

Simply add one scoop to a glass of water and drink the stress-melting elixir about an hour before bed. ZenBliss is particularly helpful for those who struggle to quiet a racing mind before bed, or who worry about being able to fall asleep.

#2 - SleepBliss: Comprehensive Sleep Support

Women Thrive on Quality Sleep 

Quality sleep is crucial for everyone, but for women, it can make or break your hormone balance. Challenge yourself to slip into bed before 10 PM to give your body time to align with its natural hormonal rhythm. 

If 10 PM is unreasonable for you at this time, start setting your bed just 30 minutes early week by week with the help of SleepBliss or ZenBliss. You’ll eventually shift into a healthy schedule that works for you while enjoying the many benefits of a few extra minutes of shut-eye. 

So, tuck yourself in early and wake up to a healthier, more balanced you!