How Hormones Affect Sleep in Babies and Parents.

When we think about sleep struggles with our little ones, we often jump straight to routines, naps, bedtimes and don’t get me wrong, those things are important! But behind it all, there’s something a bit deeper going on that isn’t talked about as much: Hormones.

As a mum of three (and someone who’s spent a lot of time both living and studying sleep), I know first-hand that understanding how hormones impact sleep can make a huge difference, not just for babies, but for us as parents too.

Let’s break it down simply, because it’s actually really fascinating.

The Main Hormones Involved in Sleep

Two of the biggest players in the sleep world are melatonin and cortisol.

• Melatonin is often called the “sleep hormone.” It’s produced in response to darkness and helps our bodies (and our babies’ bodies) know it’s time to settle down and get ready for sleep. It’s like the body’s natural dimmer switch.

• Cortisol is known as the “stress hormone,” but it’s not as scary as it sounds. We need cortisol to wake up and feel alert during the day. However, when there’s too much of it, especially at the wrong times, it can make winding down for sleep really difficult.

How This Plays Out for Babies

When babies get overtired (which can happen very quickly!), their little bodies start pumping out cortisol to keep them going.
Instead of winding down, they get stuck in a state of being “wired”, that’s why you’ll sometimes see a baby who looks absolutely exhausted, but seems hyper and just won’t sleep.

Their melatonin can’t do its job properly because cortisol is taking over.

This is why spotting sleepy cues early and getting ahead of overtiredness is so important, it helps the natural melatonin rise and makes sleep come much easier.

And What About Parents?

Yes, hormones work the same for us!

When we’re sleep-deprived, our hormones go a bit haywire too:

• Cortisol levels stay high, which can leave us feeling anxious, snappy, and overwhelmed.

• Melatonin production can get suppressed, making it harder to fall asleep even when we’re exhausted.

• Our emotional regulation takes a hit, so little things feel bigger and patience feels harder to find.

I can still remember a time when one of our children wasn’t sleeping well, and my husband and I were constantly at each other’s throats over the tiniest things. It wasn’t really about what we were arguing about, it was the sheer exhaustion and the hormonal imbalance underneath it all.

Sleep deprivation doesn't just make you tired, it changes the way you feel, think, and cope in general. And when you are stuck in that moment, always remember that you are not alone. 💙

How to Support Healthy Hormone Balance for Better Sleep

The good news is you can support both your little one’s and your own hormones to create better sleep patterns. Here’s how:

• Consistent routines
  Having a regular sleep and wake time helps regulate melatonin production for both you and your child.

• Dim the lights in the evening
  Melatonin needs darkness to rise. Soft, warm lighting in the evening can signal to the brain that it’s time to slow down.

• Get plenty of daylight exposure
  Natural light during the day helps set the body’s internal clock, boosting mood and setting the scene for better nighttime sleep.

• Limit screens before bed
  The blue light from phones, tablets, and TVs can suppress melatonin. Ideally, switch screens off at least 30-60 minutes before bedtime (I know this can be hard, but even small changes can help!).

• Manage overtiredness
  Spotting those early sleepy signs in babies and toddlers (rubbing eyes, zoning out, becoming clingy) and acting quickly can prevent that cortisol surge.

• Prioritise your own rest too
  I know as a parent it’s easy to put yourself last, but looking after your own sleep helps you show up as the parent you want to be. Even 15 minutes of quiet time, asking for help, or going to bed a bit earlier can make a difference.

Final Thoughts

Sleep is about so much more than just routines, it's deeply tied to how our bodies work at a hormonal level.

When we start to understand the role of melatonin and cortisol, it suddenly makes so much sense why overtiredness causes chaos and why a calm, consistent approach to sleep is so powerful.

If you're feeling stuck with your little one's sleep (or your own!), know that you’re not alone. These hormonal ups and downs are normal but with the right tweaks and support, better sleep really is possible for the whole family.

And remember: you deserve good sleep too. It’s not a luxury. It’s a necessity. If you would like help with your little one's sleep then click on the link below and schedule your free call. 💛

api.leadconnectorhq.com/widget/bookings/compsleepcall-a183c02f-96b4-403f-bb65-e6716158695c

Katie Allan xx