This document discusses how hormones regulate the sleep-wake cycle. It identifies several hormones involved, including melatonin, cortisol, testosterone, estrogen, progesterone, and insulin. It explains how each hormone influences sleep patterns, stress levels, appetite, immune function, and dreaming. The document also discusses neurotransmitters like acetylcholine and dopamine and their effects on sleep, memory, and disorders. Finally, it provides tips to optimize sleep by reducing stress, screens before bed, watching eating times, and setting a routine.

2. Submitted to:
Professor Saghir
Submitted by:
Noor ul eza
Discipline:
BS Zoology (5th Semester)
Roll Number:
896/028748
Topic:
Role of Hormones in regulation of Sleep and Wake Cycle

3. Endocrine system
Glands and parts of glands that produce endocrine
secretions, help to integrate and control bodily
metabolic activity, and include especially the
pituitary, thyroid, parathyroids, adrenals, islets of
Langerhans, ovaries, and testes.

4. Hormones
Hormones are chemical messengers released from
endocrine glands that travel through the blood
system to influence the nervous system to regulate
many of the body’s processes including growth,
development, reproduction, metabolism and
energy balance.

5. Sleep and wake cycle
The sleep/wake cycle is a daily pattern that determines
when it's time to sleep and when it's time to be awake.
For most humans, the ideal cycle includes seven to nine
hours of sleep (typically at night) followed by 15 to 17
hours of wakefulness.

6. Hormones involved in sleep and wake
cycle
 Not only do your hormones affect your mood,
metabolic functions, and more, they also play a huge
role in the amount of sleep you manage to get each
night.
 The hormones involved in sleep and wake cycle are:
1. Oestrogen
2. Progesterone
3. Testosterone
4. Insulin
5. Cortisol
6. Melatonin

7. Hormones affect sleep through our
stress levels
 Some hormones, such Adrenaline , make us feel more alert and
prepared for action. This then makes it hard for us to go to sleep. To
prevent this effect it’s best to do relaxing activities before bedtime.
 When stress is long lasting, Adrenocorticotrophic Hormone within
the pituitary gland (attached to the base of the brain) triggers the
release of Cortisone and Cortisol from the adrenal glands.
 Levels of adrenocorticotrophic hormone tend be higher in people with
Insomnia than in good sleepers.
 Elite Athletes can have difficulty getting to sleep because they tend to
have high levels of cortisol throughout the day,

8. Hormones released during sleep boost
our immune system and make us
hungry
 Sleep is a time when several of the body’s hormones are released into the
bloodstream. These include growth hormone, which is essential for growth
and tissue repair, including in adults.
 Sleep helps to balance our appetite by maintaining optimal levels of the
hormones Ghrenal and Leptin. So, when we get less sleep than normal
we may feel an urge to eat more.
 If we get less sleep than normal our levels of Prolactin may get out of
balance and we can end up with a weakened immune system.

9.  Insulin - This hormone controls your blood glucose levels.
Sleep deprivation can raise your blood sugar level and
encourage unhealthy late-night eating habits. This, in turn,
triggers an insulin release, causing blood glucose levels to
fluctuate throughout the night. When the level of blood
glucose is higher, there is a greater chance that your night’s
sleep will be a lot more restless than normal.

12. Hormones make us feel sleepy at night
Hormone levels also influence the timing of when we
feel sleepy and awake – our body clock or sleep-
wake cycle.
The hormone melatonin is released
with darkness and tells our body it’s time to sleep. This
is why being around too much bright light before bed
can affect our sleep as it can stop the release of
melatonin.

13. Hormones give us a wake-up call in the
morning
 Levels of the hormone Cortisol dip at bedtime and increase
during the night, peaking just before waking. This acts like
a wake-up signal, turning on our appetite and energy.
 When we travel long distances our body’s sleep-wake cycle
takes a while to adjust. So increased cortisol levels and
hunger may occur at inappropriate times of the day

14. For men, testosterone levels affect sleep
 For men, levels of testosterone are highest during sleep and
don’t fluctuate in the same sporadic way as oestrogen or
progesterone. Instead, testosterone levels often decline
gradually over a longer period of time, meaning there are
much lower concentrations in older people. These lower
levels are often linked to a poorer quality of sleep and can
even lead to insomnia, ageing and physical problems.

15. For women, changes in hormones affect
sleep
 The loss of oestrogen causes body fat to move more to the
stomach area, which increases the chances of women having
snoring and sleep apnoea.
 Changes in hormone levels also contribute to sleeping
difficulties during pregnancy. Increased progesterone levels
can cause daytime sleepiness, particularly in the first
trimester. High levels of oestrogen and progesterone during
pregnancy can also cause nasal swelling and lead to snoring.

16.  Progesterone is one of the most linked hormones to sleep quality. At
higher concentrations, progesterone provides an anti-anxiety effect,
enabling you to fall asleep more quickly. However, at lower
concentrations, mood swings and cramping are two commonly
encountered symptoms.

17. Hormones influence our dreams
 Finally, as we sleep, our hormones, including levels of
oxytocin and cortisol, may influence the content of our
dreams.
 By doing things to promote good sleep, such as reducing
stress, engaging in relaxing evening routines before bed,
going to bed and getting up at regular times, or seeking
professional help for sleeping difficulties, we can facilitate the
replenishing activities of our hormones that help us make the
most of our day and optimise our well-being.

18. Neurotransmitters and your sleep
 Some neurotransmitters help your body recharge while you sleep. They
can even help you to remember things that you learned, heard, or saw
while you were awake.
 The neurotransmitter acetylcholine is at its strongest both during REM
(rapid eye movement) sleep and while you are awake. It seems to help
your brain keep information gathered while you are awake. It then sets
that information as you sleep. So if you study or learn new information in
the hours before bed, "sleeping on it" can help you remember it.
 Other neurotransmitters may work against you as you sleep. Abnormalities
with the neurotransmitter dopamine may trigger sleep disorders such as
restless legs syndrome.

19. Reduce using screens before bed.
Watching the TV or using your phone before bed
can suppress your melatonin level, which can
significantly affect your ability to fall asleep. Instead,
try reading a book or playing music.

20. Destress
It may sound fairly obvious but doing things to
destress yourself before bed can make a big
difference to your quality of sleep. Whether it be
meditation, ASMR, yoga, massage, sport, candles,
lavender oils, or knitting – whatever makes you feel
nice and relaxed, make the most of it and you’ll be
asleep in no time

21. Watch when you eat.
Eating before bed isn’t a good idea, since it raises
both your insulin and cortisol level. If you do eat
before bed and manage to get to sleep, deep REM
sleep will be more difficult to come by, and the quality
and duration of your sleep will suffer.

22. Set a routine.
 Try to always fall asleep and wake up at the same time each
day.
 Even losing just 1 hour of sleep over a few days can have an
effect. It can lead to a decrease in performance, mood, and
thinking. Getting regular, adequate amounts of sleep is
important. It can help you feel awake and refreshed during the
day. It can also help you feel relaxed and sleepy at night. This
helps make you ready for a long, restful night of sleep.