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Sleep & Hormones
How Your Nightly Rest Shapes Energy, Mood & Metabolism
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A good laugh and a long sleep are the two best cures for anything.
Hello Capilli Eternal Community,
Sleep is not just for rest, it’s a hormonal reset.
Each night, your body runs a perfectly timed endocrine symphony. If sleep is disrupted or neglected, so is the balance of the hormones that govern your mood, metabolism, energy, and even aging.
In today’s newsletter, we’ll explore how deep, consistent sleep optimizes your hormone health and why even minor disruptions can have far-reaching consequences.f
Melatonin: The Master Clock
Melatonin is the hormone of darkness — naturally rising in the evening to tell your body it’s time to wind down. It’s crucial for:
Regulating circadian rhythm
Supporting immune health
Acting as an antioxidant in the brain
Disruption: Exposure to blue light or late-night stress delays melatonin release, pushing your sleep cycle out of sync.
Cortisol: The Stress-Sleep Tug of War
Cortisol follows a daily rhythm — peaking in the morning and dipping at night. Sleep keeps this pattern stable.
Balanced cortisol = Alert mornings and calm evenings
Elevated nighttime cortisol = Insomnia, anxiety, poor recovery
Chronic stress or poor sleep leads to persistent high cortisol, which accelerates aging and impairs healing.
Growth Hormone: Repair While You Sleep
Released in deep sleep (especially early in the night), growth hormone is essential for:
Tissue regeneration
Muscle recovery
Fat metabolism
Skin health
Even one night of poor sleep reduces growth hormone secretion, limiting your body’s ability to restore and rebuild.
Insulin: Sleep and Sugar Balance
Sleep and insulin sensitivity go hand-in-hand. Poor sleep disrupts glucose metabolism, leading to:
Cravings and weight gain
Increased risk of diabetes
Metabolic syndrome
Studies show just one night of sleep deprivation can significantly reduce insulin sensitivity the next day.
Hormonal Imbalance = Daily Dysfunction
When sleep is consistently compromised, so is hormonal harmony. This shows up as:
Fatigue and brain fog
Mood swings or irritability
Weight gain despite clean eating
Slower recovery and aging skin
The good news? Sleep is one of the most powerful tools you have to reset your hormones naturally — no supplements or hacks required.
What You Can Do Tonight:
Go to bed and wake up at the same time daily
Avoid screens and bright lights 1–2 hours before sleep
Keep your bedroom dark, cool, and quiet
Avoid heavy meals and alcohol before bed
Prioritise stress reduction practices like breathwork or reading
🔍Expand Your Knowledge
📖 Scientific Articles
The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism
This review discusses how sleep disturbances negatively affect hormonal rhythms and metabolism, contributing to obesity, insulin resistance, and diabetes.
Leptin Levels Are Dependent on Sleep Duration: Relationships with Sympathovagal Balance, Carbohydrate Regulation, Cortisol, and Thyrotropin
This study examines how sleep duration influences leptin levels, which are crucial for energy balance and appetite regulation.
🎥 Watch This
How to Optimize Your Sleep | Dr. Andrew Huberman
In this episode of the Huberman Lab Podcast, Dr. Andrew Huberman discusses the science of sleep and provides actionable tools to enhance sleep quality, which in turn supports hormonal balance, cognitive function, and overall health.
What’s Next?
In our next newsletter, we’ll explore how sleep strengthens your cardiovascular system — and how irregular sleep patterns may increase your risk of heart disease and hypertension.
To your health and vitality,
The Capilli Eternal Team
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Disclaimer:
This newsletter is for informational purposes only and does not substitute professional medical advice. Always consult with a healthcare provider before making any changes to your health regimen.