Sleep Hormones: What They Are and How They Affect Our Health

Sleep is an essential biological process for physical and mental health, regulated by a complex system of hormones and circadian signals. In this blog, we are going to talk about the importance of sleep hormones, what they are, how they influence and regulate sleep and, in addition, we provide you with quality supplements to help improve rest during the colder seasons.

What are sleep hormones?

Sleep hormones are chemical substances that regulate sleep-wake cycles and connect rest with metabolic functions. There are several hormones involved in sleep regulation:

• Melatonin: if we ask ourselves which hormone causes sleep, the answer is melatonin. This hormone is found naturally in our body, is produced from serotonin and is responsible for signalling to the body that it is time to sleep. Light reduces its production, which is why screens and lights at night can interfere with its release and, consequently, with our sleep cycles.
• Serotonin: as we have mentioned, it is a precursor to melatonin and is essential for its synthesis.
• Cortisol: this hormone plays a crucial role in the body's stress response, which is why it is known as the “stress hormone”. An increase in its levels at night can create problems with falling asleep or staying asleep, or alter the quality of sleep. In addition, cortisol can inhibit the release of melatonin, making it harder to get to sleep.
• Ghrelin and leptin: ghrelin stimulates appetite and leptin regulates satiety. Lack of sleep alters this hormonal balance, as it is associated with lower leptin and higher ghrelin, causing increased appetite, cravings for high-calorie foods and a greater risk of being overweight. Sleeping less therefore reduces the body’s ability to feel full, also encouraging weight gain.

In conclusion, when the cause of this lack of sleep is hormonal, it is what we call hormone-related insomnia or wakefulness caused by sleep hormones.

Hormones and sleep: recommended supplements

At Farmaciasdirect, we recommend using supplements as support if you need them, but temporarily, as they should not be considered a definitive solution to the problem. Otherwise, there is a risk that the body may develop tolerance and lose the effect over time, especially with high doses or continuous use, without treating the cause of the problem.

Some interesting natural product recommendations are:

• ZzzQuil Forte Melatonin Gummies: these gummies contain melatonin as their main ingredient, but at a higher dose than standard ZzzQuil. They are formulated with a pleasant forest-fruit flavour and contain vitamin B6, camomile, valerian and lavender. They are intended for adults who need extra help to fall asleep or for people who experience occasional insomnia, stress or jet lag. They do not cause dependency or drowsiness the following morning.
• Pranarom Aromaboost Sleep Roll On: it contains a unique combination of essential oils of chamomile, jojoba and sunflower, which have properties that help calm the nervous system and relax the muscles, promoting restorative sleep. It is ideal for those looking for a natural solution to improve sleep quality, and is especially useful for people who suffer from occasional or regular insomnia. Its roll-on format makes it easy to apply and perfect to carry anywhere.
• Aboca Sedivitax: it contains an innovative molecular complex called Syncrocell, rich in flavonoids and other compounds naturally present in passionflower, hops and withania, which helps promote falling asleep and, thanks to hops, also helps make sleep deeply restorative. It is recommended to take 1 to 3 tablets at night before going to bed, starting with the minimum daily dose and increasing it according to your needs.
• FortePharma Melatonin Spray: this contains mainly melatonin together with poppy and lemon balm, ensuring a relaxing action that helps sleep and is also very useful in cases of waking during the night. It is especially helpful for adults with sleep problems or time-zone disruption (jet lag).

None of these four supplements contains gluten or lactose, making them fully suitable for people with coeliac disease or intolerances.