An independent digital magazine produced in Melbourne, Australia.
Follow Us on Our Socials!
.png){kind=icon}
.png)
.png)
.svg){kind=icon}
When it comes to hormonal health, most of the conversation revolves around nutrition, stress, or supplements — but sleep remains the quiet achiever. Yet, according to experts in women’s wellness, quality sleep may be the most underrated pillar of hormonal balance, influencing everything from mood swings and metabolism to fertility and menstrual regularity.
To explore this hidden connection, we spoke to three leading voices in women’s health: Melanie Hartskeerl, a naturopath at Wildsoul Wellness specialising in gut health, stress, and perimenopause; Azra Alagic, founder of BiohackHer and a longevity-focused behaviour change coach; and Jade Harman, clinical nutritionist and creator of Harman Health - Worth Your Weight Progame - known for her practical, hormone-supportive approach.
“Think of sleep as the master switch for hormonal harmony,” says Azra. “It’s one of the primary biohacks I use to support longevity and hormonal health — because when sleep is off, so is everything else.”
Here’s how sleep works behind the scenes to keep our hormones in check — and the simple changes that can help you sleep (and feel) better.
The Hormone-Sleep Loop: Why It Matters More Than You Think
Our hormones don’t just float around randomly — they operate on rhythms, many of which are tied to the sleep-wake cycle. Cortisol (the stress hormone) should naturally rise in the morning to help us feel alert, while melatonin (our sleep hormone) peaks in the evening to usher us into rest.
“When we miss out on quality sleep, cortisol stays elevated which can suppress ovulation, spike inflammation and wreak havoc on oestrogen and progesterone levels,” explains Hartskeerl. “Meanwhile, melatonin production drops — and that’s a problem not just for sleep, but for reproductive health too.”
Melatonin, it turns out, isn’t just a sleep aid — it’s also involved in regulating oestrogen, supporting egg quality and protecting reproductive tissues. As nutritionist Harman puts it, “Supporting sleep isn’t just about feeling rested; it’s a cornerstone of fertility and menstrual health.”
“Tired but Wired”? Cortisol and the Crash
Ever felt exhausted but unable to fall asleep? That’s cortisol, again. Poor sleep can either spike or flatten your cortisol curve — leaving you wide-eyed at midnight and foggy by 3pm.
“Chronic sleep disruption creates what I call the ‘wired but tired’ cycle,” says Harman. “Your body’s natural cortisol rhythm becomes misaligned and your metabolism follows suit — increasing sugar cravings, causing energy crashes and contributing to weight gain.”
This hormonal disruption is particularly pronounced during perimenopause and menopause, when fluctuating oestrogen and progesterone can already be wreaking havoc on sleep patterns. “So many women accept fatigue and restlessness as normal,” says Hartskeerl. “But often, they’re just running on empty because their hormones — and sleep — are out of sync.”
The Gut, Sleep, and Hormone Connection
If you’ve been working on gut health lately, you’re on the right track. The gut produces about 80% of the body’s serotonin, the feel-good neurotransmitter that also happens to be a precursor to melatonin.
“A healthy gut and diverse microbiome supports better neurotransmitter production, which in turn promotes deeper, more restorative sleep,” says Hartskeerl. “It also plays a crucial role in detoxifying excess oestrogen, helping to prevent hormonal imbalances like oestrogen dominance.”
So how do we actually sleep better — not just longer, but in a way that supports hormonal balance?
Here are the top tips from our experts:
• Sync with sunlight: “Get natural light first thing in the morning to reset your circadian rhythm,” says Alagic. “It’s simple, free, and incredibly effective.”
• Power down your evenings: Avoid screens and bright lights after dark. “Try candles or red light bulbs instead,” says Alagic. “Blue light suppresses melatonin.”
• Respect the rhythm: All three experts agree — go to bed and wake up at the same time every day. “Even on weekends,” Harman adds. “Your body thrives on routine.”
• Support your sleep nutritionally: Magnesium-rich foods (or a supplement), calming herbal teas and avoiding caffeine after midday can all help.
• Dine earlier: “Finish meals 2–3 hours before bed,” says Harman. “It supports digestion, melatonin production, and overall sleep quality.”
And if your partner snores? Get creative. “I occasionally turn my bedroom into a ‘she shed’ when I need uninterrupted sleep,” laughs Alagic. “We both wake up more rested — and happier.”
Sleep Is Your Secret Weapon for Hormonal Health
The bottom line? Sleep isn’t just a nightly recharge — it’s a biological reset that supports your entire endocrine system. When your sleep is on point, everything else becomes easier: your energy stabilises, your mood evens out, your cycles are smoother and even fertility gets a boost.
“Everything runs better when we prioritise sleep,” says Hartskeerl. “It’s one of the most powerful — and overlooked — tools for hormone health.”
Tonight, skip the scroll. Light a candle, sip chamomile, and give your body the rest it deserves — your hormones will thank you in the morning.
A special thanks to Melanie Hartskeerl, Azra Alagic, and Jade Harman for generously sharing their wisdom and insights. If you're inspired to explore more or want to connect with their work, visit their websites:
As the holiday lights twinkle, Casper Magazine invites you to sparkle with a twist. Your impeccable taste and loyalty have been the pièce de résistance in our journey of showcasing the crème de la crème of conscious living and avant-garde design.
This season, why settle for the same old carols and clichés? Let’s waltz into a world where sustainability meets style, and innovation dances with daring. Our curated selection of stories and brands is the perfect accessory to your discerning palette.
Consider this an exclusive invitation: Join our subscriber list for content that's as bold and cheeky as you are. We're redefining mindful living with a wink and a nod to what truly inspires.
So, pop the champagne and raise a toast to a holiday season filled with more than just good cheer. Here’s to a new year of turning heads and challenging norms, together.
The Casper Magazine Team ❤️
