Part 2 – How Internal Rhythms Control Our Sleep (and What Disrupts It)

Good sleep is like an internal compass: it keeps us balanced, helps us regenerate, and strengthens our emotional and physical resilience. But especially during menopause, this compass can become highly disrupted. Many women report trouble falling asleep, waking up in the night, or feeling exhausted in the morning—even if they spent enough time in bed.

These sleep disturbances aren’t random or just “in your head.” They often result from a combination of hormonal changes (like declining estrogen and progesterone levels) and disruptions to our internal rhythms that govern the sleep-wake cycle.

In this article, you’ll learn:

● How your sleep functions neurobiologically
● The role your hypothalamus, light exposure, and lifestyle play
● Why stress, caregiving duties, or shift work can throw off your rhythm
● And: What strategies can help you get back in sync

Two Processes, One Goal: Restorative Sleep

Our sleep is regulated by two central biological systems:

🔹 Process S ("Sleep Drive") – Sleep Pressure
The longer you’re awake, the more pressure builds to finally sleep. This process ensures your body eventually gets tired.

🔹 Process C ("Circadian Rhythm") – Your Internal Clock
This 24-hour cycle regulates your alertness—strongly influenced by light and darkness. Your circadian rhythm determines when you feel awake or sleepy.

What Are Circadian Rhythms?

Circadian rhythms are daily fluctuations in your body that affect nearly all processes:

● Sleep and wakefulness
● Body temperature
● Heart rate
● Muscle tension
● Hormone production (e.g. melatonin)
● Appetite and digestion

The master timekeeper: the suprachiasmatic nucleus (SCN) in the hypothalamus. It receives light signals through the retina. When it gets dark, the SCN signals the pineal gland to release melatonin. This sleep hormone makes you tired and helps your body relax.

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Check out the article on biorhythms & chronotypes 😉

When Sleep Falls Out of Balance

Unfortunately, this finely tuned rhythm can quickly be thrown off in modern life, especially when hormonal changes are involved.

📉 According to a National Sleep Foundation survey (2014):

● 35% rated their sleep quality as “poor” or “only fair”
● 45% had at least one sleepless night per week
● 53% woke up at least once per week during the night
● 40% snored
● 17% had a medically diagnosed sleep disorder—the most common: sleep apnea

Children are affected too: In a Chinese study, nearly 10% of 5- to 12-year-olds had chronic sleep problems.

What Throws Your Sleep Off Rhythm?

• ● ❌ Too much artificial light in the evening
  ● ❌ Not enough sunlight during the day
  ● ❌ Shift work or jet lag
  ● ❌ Excessive caffeine or alcohol intake
  ● ❌ Chronic stress (e.g. from caregiving)
  ● ❌ Parenting—especially with toddlers
  ● ❌ Complex medication schedules requiring nighttime doses

👉 Important: Sleep issues are not a weakness—they’re a natural response to external and internal stressors.

What You Can Do to Strengthen Your Rhythm

📱 👉 Find suitable tools in our hermaid App

🧘‍♀️ Mindfulness & Breathing: Breathing exercises calm your nervous system. Just a few minutes of deep, conscious breathing can help you settle down.

🕑 Everyday Rhythm: Keep your bedtime consistent—even on weekends. Your body loves routines.

🌞 Light Management: Go outside in the morning to soak up natural daylight. In the evening, dim screens, activate warm lighting.

🛌 Optimize Your Sleep Environment: Your bedroom should be cool, dark, and quiet—a true feel-good zone.

Conclusion: Your Sleep Deserves Attention

Sleep is not a luxury—it’s a foundation for your hormonal balance, mental strength, and quality of life. Especially during menopause, when your body is changing, it’s worth being mindful of your rhythm.