How sleep hormones influence your rest and wellbeing

A good night’s sleep is one of the foundations of overall health. It affects your energy levels, mood, immune system, and even long-term wellbeing. Yet many people struggle with falling asleep, staying asleep, or waking up feeling rested - and often don’t realise that hormones may be playing a major role.

Sleep isn’t just about habits or routines. Behind the scenes, your body relies on a delicate hormonal balance to regulate when you feel sleepy and when you feel alert. Understanding how sleep hormones work can offer valuable insight into ongoing sleep issues. With expertise in health testing, Homed-IQ helps people better understand what’s happening inside their bodies - including the hormonal factors that may influence sleep.

Table of Contents

• What are sleep hormones?

• How do hormones and sleep affect each other?

• Tips for supporting healthy sleep hormones

• Common causes of disrupted sleep hormones

• Improving your sleep with hormone insights

• Frequently asked questions about sleep hormones

What are sleep hormones?

Sleep hormones are chemical messengers that help regulate your sleep–wake cycle, also known as your circadian rhythm.

The most important sleep-related hormones include:

• Melatonin – often called the “sleep hormone,” melatonin signals to your body that it’s time to wind down and prepare for rest. Its production increases in the evening and decreases in the morning.

• Cortisol – known as the stress hormone, cortisol plays a key role in wakefulness. Levels typically rise in the morning to help you feel alert and gradually decline throughout the day.

• Serotonin – this hormone supports mood and is also involved in producing melatonin.

• Growth hormone – released during deep sleep, it supports recovery and physical repair.

Together, these hormones act as an internal timing system, telling your body when to sleep and when to wake (Cleveland Clinic, 2025; Suni, 2025).  

How do hormones and sleep affect each other?

Hormones and sleep have a two-way relationship: hormones influence sleep quality, and sleep influences hormone production.

Changes in hormone levels — caused by stress, ageing, lifestyle, or health conditions — can disrupt your natural sleep cycle.

For example:

• Chronic stress can lead to elevated cortisol levels, making it harder to relax at night.

• Shift work can interfere with melatonin production due to irregular exposure to light.

• Menopause often brings hormonal fluctuations that may lead to night sweats or insomnia.

• Ageing naturally reduces melatonin production over time.

For people experiencing persistent sleep issues, these hormonal changes can be difficult to detect without testing. This is where home health testing can offer helpful insights (SleepCenters, 2022).

Tips for supporting-healthy-sleep-hormones

There are several practical steps you can take to support balanced sleep hormones:

• Maintain a consistent sleep schedule

• Limit screen exposure before bedtime

• Get natural daylight during the day

• Manage stress through relaxation techniques

• Eat a balanced diet that supports hormone health

• Avoid caffeine and alcohol close to bedtime

In some cases, understanding your hormone levels through home testing may provide additional clarity — especially if lifestyle changes alone don’t improve sleep (Harvard Health, 2022).

Common causes of disrupted sleep hormones

Several everyday factors can interfere with hormone balance and sleep:

• Stress

• Irregular routines

• Poor sleep hygiene

• Medical conditions

• Hormonal transitions (e.g. menopause)

• Age-related changes

Signs of hormone-related sleep disruption may include:

• Difficulty falling asleep

• Frequent night waking

• Feeling tired despite enough sleep

• Night sweats

• Mood changes

Recognising these signs can be the first step toward improving sleep quality (NHS, 2023).

Improving your sleep with hormone insights

Understanding the role hormones play in sleep can help you take more targeted steps toward better rest. If sleep problems persist, monitoring your health — including hormone levels — may offer valuable answers.

Home hormone testing can provide insights into your body’s natural rhythms and help identify imbalances that may be affecting sleep.

If you’d like to learn more, explore Homed-IQ’s test options or reach out to the support team for guidance tailored to your needs.

Frequently asked questions about sleep hormones

Which hormone has the biggest impact on sleep?

Melatonin is widely considered the most influential sleep hormone because it directly signals when it’s time to sleep. However, cortisol and serotonin also play important supporting roles in maintaining a healthy sleep–wake cycle.

Can I test my sleep hormones at home?

Yes, home hormone testing makes it possible to measure key hormone levels conveniently. With Homed-IQ, you can collect your sample at home and receive insights that may help explain ongoing sleep issues.

What lifestyle changes support healthy sleep hormones?

Helpful adjustments include:

• Keeping a regular sleep routine

• Reducing evening screen time

• Managing stress

• Eating nutrient-rich foods

• Getting enough daylight

These habits can positively influence hormone balance and support better sleep over time.