Celebrity nutritionist Shweta Shah warns that inadequate sleep often triggers irregular menstrual cycles by throwing hormones out of balance. Women who stay up late or maintain erratic sleep patterns face higher risks, she said in recent advice shared online.

Shah, who works with high-profile clients, explained that sleep timing matters more than many realize. “Many times, we get distracted by our diet or other routines, thinking that will fix everything,” she said. “But somewhere, something goes wrong, and sleep is often the culprit. Even if you are very busy, have a late-night job or have other commitments, try to sleep at the right time.”

Disrupted sleep interferes with the body’s natural hormone production, particularly those regulating the menstrual cycle, according to Shah. She recommends a strict routine: sleep by 10 p.m. each night and wake by 6 a.m. Sticking to these hours allows the body to reset its internal clock, or circadian rhythm, which governs estrogen and progesterone levels.

“Sleep is the only real medicine for your hormonal health,” Shah added. “You can change your life by fixing your sleep schedule. If you don’t sleep properly, nothing else will work effectively. Please understand, proper timing is key.”

Women following this advice report fewer missed periods, steadier cycles and boosted energy, Shah said. Beyond sleep, she suggests complementary habits to amplify results. These include drinking warm water with lemon first thing in the morning, practicing 10 minutes of deep breathing daily, walking 30 minutes after dinner and avoiding screens one hour before bed.

Shah emphasized consistency. Small changes like dimming lights early and keeping bedrooms cool and dark enhance sleep quality. Combined with her routine, these steps help reduce stress hormones like cortisol, which can otherwise prolong cycles or cause spotting.

Irregular periods affect millions of women worldwide, often leading to fatigue, mood swings and fertility concerns. Doctors typically check for thyroid issues or polycystic ovary syndrome first, but Shah argues sleep deprivation deserves equal scrutiny. “Prioritizing sleep cuts the risk of these problems and leaves you feeling balanced mentally and physically,” she said.

Her tips draw from years of consulting celebrities on hormone health. Clients who adopted the 10 p.m. bedtime saw cycles normalize within one to two months, according to Shah. She advises tracking sleep and periods in a journal to spot patterns.

For women with shift work or young children, Shah offers flexibility: aim for seven to eight hours total, even if split. Naps under 30 minutes can help without disrupting nighttime rest. She also warns against caffeine after noon and heavy meals close to bedtime.

Experts echo her views. Studies from the National Sleep Foundation link poor sleep to menstrual irregularities in up to 30% of women. Shah’s approach provides a drug-free starting point before seeking medical tests.

Women struggling with cycles should consult doctors to rule out underlying conditions. Still, Shah’s simple resets offer an accessible first step toward better health.