Sleep isn’t just about feeling rested—it’s a key pillar of your overall health. If you’ve noticed changes in your sleep patterns, your hormones may be playing a significant role.

How Hormone Fluctuations Disrupt Sleep

Throughout your menstrual cycle and into menopause, hormone levels shift, impacting how well you sleep. One key player is progesterone, often called the “relaxation hormone.” When progesterone levels drop—whether during certain phases of your cycle or as part of menopause—you may find it harder to fall asleep. 

We spoke with 'Ask the Sleep MD', Dr. Alison Kole to learn more about sleep and menopause. Watch the full interview on YouTube here or on your favorite podcast app. She is not just an expert on sleep, she is a powerhouse and authentic female leader!

Progesterone & Our Airway

❓ Does progesterone "close the trachea" and cause sleep issues in perimenopause?

Not exactly—but you’re circling something real. Here's what’s actually happening:

🔬 The Science:

Progesterone is a respiratory stimulant. It helps keep the upper airway open and supports steady breathing during sleep.

During perimenopause, progesterone levels decline—and that can make the airway more prone to collapsibility during sleep.

This can contribute to sleep-disordered breathing (like snoring or even mild forms of sleep apnea), especially in women who are also experiencing weight changes, nighttime awakenings, or disrupted sleep cycles.

💤 So what's the connection?

Instead of "closing the trachea," a drop in progesterone reduces airway muscle tone and breathing drive, making it easier for the upper airway (not the trachea) to partially collapse during sleep. That can lead to:

  • More frequent awakenings
  • Snoring
  • Fragmented or unrestorative sleep
  • Especially when paired with other perimenopausal symptoms like night sweats or anxiety.

✅ The takeaway:

Declining progesterone doesn’t close your trachea—but it can contribute to sleep issues by subtly impacting breathing stability at night. This is one reason why hormone therapy (with progesterone) can sometimes improve sleep in midlife women, especially when carefully prescribed.

The Health Benefits of Quality Sleep

Prioritizing sleep does more than just keep you energized. It is linked to:

✔ Improved metabolism and weight management

✔ Lower risk of heart disease and cancer

✔ Healthier, younger-looking skin and improved overall well-being

✔ Better emotional regulation and more connected relationships

Poor Sleep-Why We Make Poor Food Choices!

Poor sleep further disrupts hormonal balance, specifically two important hunger-regulating hormones:

•    Leptin (which signals fullness) decreases with insufficient sleep.

•    Ghrelin (which triggers hunger) increases, making you crave more food, often leading to weight gain.

So, better sleep isn’t just about feeling rested—it’s about balancing metabolism, supporting a healthy weight, and protecting long-term health.

Breaking the Cycle of Poor Sleep

Stress, life demands, and occasional disruptions are normal, but when poor sleep becomes the norm, cognitive and behavioral factors kick in, creating a vicious cycle.

For example, after a few nights of tossing and turning, you might start worrying about sleep itself, which ironically keeps you more alert. This leads to months—or even years—of ongoing sleep struggles.

Is Poor Sleep Impacting Your Life?

Studies show that over 50% of adults report yelling at their spouse or children after a poor night’s sleep. 

Lack of rest doesn’t just affect your health—it impacts your relationships, your mood, and your ability to handle daily stress.

The good news? Better sleep is within reach. By addressing hormonal imbalances, adopting evidence-based sleep strategies, and breaking unhelpful thought patterns around sleep, you can reclaim your rest—and your well-being.

It’s time to prioritize sleep. A well-rested you is a healthier, happier you

 

 

Empower Your Menopause Journey Today!