Which are the hormones responsible for sleep?

Sleep, as we all know, is an integral part of human life and a prerequisite for a healthy body. It dictates a person’s mood, quality of performance and decides the overall hormonal balance. The relationship between sleep and hormones is tightly knit. 

Human sleep is closely related to exposure of light and darkness and the primary factor influencing sleep is the sleep hormone-Melatonin. Melatonin is produced by the pineal gland of the brain which is responsible for regulating sleep cycles. The activity of pineal gland is prominently seen during the night time, and it remains inactive throughout the day. The production of Melatonin can even be affected due to slightly lit environment or artificial lights and hence is it always recommended to sleep in complete darkness.

The hormones released during sleep is a crucial factor that decides the duration, time and depth of your sleep. Hormones control many of the body’s processes, including growth, development, and reproduction, responding to stress, metabolism and energy balance. Sleep inducing hormone are linked with sleep in several ways. This makes it essential to sleep for adequate or recommended hours for the regulation of hormones.

Few facts about Melatonin:

1. Produced by a pea-sized pineal gland in the middle of the brain
2. It is known as the body’s natural peacemaker. It signals the body by responding to light and darkness.
3. The blue light emitted by TV screens, laptops affect the release of the sleep hormone
4. In order to regulate the release of melatonin and consequently other hormones of the body, a rigid sleep pattern is necessary
5. The sleep hormone plays a crucial role in the females’ menstrual cycle. Melatonin dictates the regularity, onset, duration, and frequency of periods. 
6. Melatonin is also helpful for children with developmental disabilities such as ADHD and autism.
7. Melatonin supplements are not as effective as natural sleep hormone is to get sound sleep.

People suffering from sleep deprivation can consider following a few steps in order to naturally produce melatonin in the body

1. Reducing the exposure to blue light. Reduction in using mobile phones, laptops right before sleep will promote the release of Melatonin by the Pineal gland consequently helping you sleep better. 
2. Introducing lavender scents in the sleeping area. Lavender is known to induce a feeling of relaxation and calming the body, which will help in releasing melatonin aiding to sleep.
3. Ingestion of Melatonin supplements is an effective way to acquire sound sleep. 
4. Eat the right foods! A lot of fruits and vegetables like such as corn, cucumbers, asparagus, olives, and pomegranate; nuts and seeds such as walnuts and flax; and grains like barley and rolled oats naturally contain Melatonin. 

Besides Melatonin, cortisol is another crucial hormone responsible for sleep. It acts as a natural alarm clock for your body. Cortisol is the body’s stress hormone and works on certain parts of the brain to control your mood, motivation and fear. Cortisol is produced by adrenal glands which is a triangle-shaped organ at the top of your kidneys. This hormone majorly influences the body’s flight or fight instincts. The fluctuation of cortisol affects the overall sleep cycle.

In females, the reproductive hormones like estrogen and progesterone also play a vital role in dictating one’s sleep cycle. For essence, pregnant women usually experience sleep deprivation due to elevation in these sex hormones. It basically alters the distribution of sleep stages, deep sleep and REM sleep.

These factors make it necessary to sleep soundly and regularize the hormonal balance in the body. We recommend using Flomattress which is specially engineered to provide you the best matttress with comfort and help you sleep peacefully.

Frequently Asked Question (FAQ)

Q. Which hormones are responsible for sleep?

A. Several hormones play a crucial role in regulating sleep-wake cycles & promoting healthy sleep. So, if you want to know which hormones affect sleep, here are some key hormones involved in the sleep process:

• Melatonin: Melatonin is often referred to as the "sleep hormone." It is primarily responsible for regulating the sleep-wake cycle.
• Cortisol: Cortisol, also known as the "stress hormone," is produced by the adrenal glands. Its levels typically follow a diurnal pattern, with higher levels in the morning and lower levels in the evening.
• Serotonin: Serotonin is a neurotransmitter that plays a role in regulating mood, appetite, and sleep.
• Growth Hormone: Growth hormone (GH) is released by the pituitary gland during deep sleep, particularly during the first few hours of sleep.
• Prolactin: Prolactin is a hormone primarily associated with lactation and breastfeeding in women. However, it also has sleep-promoting properties.

 Q. How to increase sleeping hormones?

A. To promote the production and balance of sleeping hormones, here are some strategies you can consider:

• Maintain a regular sleep schedule
• Create a sleep-friendly environment
• Limit exposure to blue light
• Practice relaxation techniques
• Create a bedtime routine
• Limit caffeine and stimulant intake
• Prioritize regular exercise
• Manage stress
• Ensure a comfortable sleep environment

Q. Which hormone levels peak during sleep?

A. During sleep, the levels of certain hormones increase or peak, contributing to various physiological processes. Here are a few hormones that typically exhibit peak levels during sleep:

• Growth Hormone (GH)
• Melatonin
• Prolactin
• Cortisol