Sleep

One of the most powerful regenerative processes of the human body occurs during sleep. Sleep is a complex and dynamic process that plays a vital role in the regenerative functions of the human body. It is divided into distinct stages, each with its own characteristics and functions. It's important to note that the duration and order of sleep stages can vary among individuals. Factors such as age, overall sleep quality, and individual differences contribute to variations in sleep architecture. Obtaining a sufficient amount of sleep and ensuring a balanced distribution of sleep stages is crucial for optimal physical and cognitive functioning.

Sleep in Depth

The sleep cycle consists of two main categories: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep is further subdivided into four stages: NREM Stage 1, NREM Stage 2, NREM Stage 3, and NREM Stage 4, also known as slow-wave sleep.

NREM Stage 1 is the initial stage of sleep and serves as a transitional period between wakefulness and deeper sleep stages. During this stage, brain activity begins to slow down, and individuals may experience drifting thoughts or sudden muscle contractions known as hypnic jerks. NREM Stage 1 is relatively brief, lasting only a few minutes.

NREM Stage 2 is characterized by a further decline in brain activity, accompanied by the appearance of specific electroencephalogram (EEG) patterns, such as sleep spindles and K-complexes. Sleep spindles are brief bursts of brain waves, while K-complexes are large, slow waves. This stage comprises a significant portion of the sleep cycle, accounting for approximately 45-55% of total sleep time.

NREM Stages 3 and 4 are collectively referred to as slow-wave sleep (SWS) or deep sleep. These stages are characterized by the presence of high-amplitude, low-frequency delta waves on the EEG. Slow-wave sleep is considered the most restorative stage of sleep, during which the body undergoes crucial processes of physical restoration and growth. Tissue repair, muscle and bone development, immune system maintenance, and the release of growth hormones predominantly occur during this stage. Slow-wave sleep is particularly important for athletes, as it contributes to muscle recovery and performance enhancement.

REM sleep is the stage characterized by rapid eye movements and vivid dreaming. Despite its name, REM sleep involves significant brain activity, comparable to wakefulness. During REM sleep, the brain exhibits high-frequency, low-amplitude waves resembling beta waves, similar to an awake state. This stage is associated with the consolidation of memories, emotional regulation, and creative thinking. It is also the stage where most dreaming occurs, likely due to increased neuronal activity and communication between brain regions. REM sleep accounts for approximately 20-25% of total sleep time in adults, with each REM period typically increasing in duration throughout the night.

The sleep cycle is not a linear progression through these stages. Instead, it is characterized by multiple cycles occurring throughout the night. The initial sleep cycles tend to have longer periods of deep sleep (NREM Stages 3 and 4), while REM sleep becomes more prominent in later cycles. These cycles typically last around 90-120 minutes, and an average adult experiences 4-6 cycles per night.

Effects of Sleep Deprivation

Increase in cortisol levels can disrupt the normal balance of other hormones in the body. In women the production and utilization of progesterone affecting reproductive and bone health. In men inhibition of luteinizing hormone, which is responsible for stimulating testosterone production in the testes.
Inhibited release of growth hormone (GH), which plays a crucial role in growth, tissue repair, and muscle development.
Both men and women have a unique and important testosterone to estrogen ratio that is supported with adequate sleep.
Testosterone is important for various aspects of male and female reproductive health, including libido, sperm/ovarian function, and muscle mass. Lack of sleep can lead to a decline in testosterone production. Part of the decline in men can be attributed to increasing levels of activity in the aromatase enzyme leading to an increase in testosterone to estrogen conversion.
Affect estrogen production and lead to irregular menstrual cycles.
Lowering of leptin levels, making individuals feel less satisfied after eating, and increase in ghrelin levels, leading to increased hunger and potentially weight gain.
Inhibited insulin production and utilization, leading to insulin resistance and potentially increasing the risk of developing type 2 diabetes.
Inhibited function of the glymphatic system responsible for cleaning out oxidized beta-amyloid plaque. Beta-amyloid plaque is part of a brain cleaning process. If sleep quality and duration is reduced the action of beta-amyloid plaque on the brain can be affected because it does not get properly cleared from the brain.

Practical Ways to Improve Sleep for Free

Set up a wind down window with all distractions eliminated from sleeping quarters, set a glass of water by the bed, grab a book and leave the room.
Use sleep quarters for intimacy and sleep only, this will establish it as a place for rest and rejuvenation.
Speak with the members of household about how you can sync up sleep schedules and set quiet times. Consistent bed time should not be optional, unless shift work demands it.
Some activities between the sheets can promote the release of oxytocin while also syncing circadian rhythms. Separate sleeping quarters to accommodate differences in sleep schedule can be useful. Consider separate blankets and sheets if sharing one set is an issue.
Take time to stretch, pray, meditate, read, sauna or walk in the evenings as practices for your wind down window. This can help to disconnect from work, devices and the tv before bed. This can be especially helpful to slow down rapid context switching happening on platforms like TikTok and Instagram that can lead to hyperactivity and ADHD. This can make it especially difficult for children who are vulnerable to overstimulation from digital experiences due to their developing brain.
Upon rising it is important to raise heart rate, core temperature and view bright light this helps spike our natural cortisol rhythm so that we don't experience a raise in cortisol before bed. This could be one cause of bed time anxiety or simply an excess amount of alertness when attempting to sleep.
A 3 minute morning sprint or speed cycle around the block can be all that's needed to prime the cortisol rhythm, experience bright light and raise heart beat and core temperature.
Include foods that are rich in the cofactors required for healthy neurotransmitter production (B6, Heme iron, B5) and clearance of production by-products (B1, B2, B3). Ruminant animal meat is an excellent source of B3 required for neurotransmitter synthesis.

Supplemental Sleep Aids

It is important to seek these nutrients in their natural food form first and to make full use a practical methods of improving sleep before utilizing them in their supplement form.

Magnesium: A mineral that plays a crucial role in promoting relaxation and quality sleep. It helps regulate neurotransmitters involved in sleep and relaxes muscles. Taking a magnesium supplement or consuming magnesium-rich foods like ruminant animal meats and milk may support better sleep. Magnesium L-threonate is a newer form of magnesium that has gained attention for its ability to cross the blood-brain barrier more effectively than other forms of magnesium. This form of magnesium may support brain health and cognitive function, which indirectly could positively impact sleep quality.
Glycine: Precursor for glutathione and can help dilate blood vessels. glutathione the body's master anti-oxidant that can reduce inflammation and help regulate the body's sleep wake rhythms.

Vitamin B5: Also known as pantothenic acid, vitamin B5 is involved in the production of various neurotransmitters, including those related to sleep and mood regulation. While direct evidence of its impact on sleep is limited, maintaining adequate levels of B vitamins, including vitamin B5, is important for overall well-being and may indirectly support healthy sleep.
Vitamin B6: Cofactor for the production of neurotransmitter like GABA, Serotonin and Dopamine, without B6 we also cannot synthesize the heme required to produce these neurotransmitters. Avoid Pyroxidine HCL at all costs it is the synthetic form of B6 in supplements and cereals that will block your B6 receptors and cause neuropathies due to its effects on damaging kidney and nerve function people often recover after discontinuing synthetic B6 supplementation. The P5P (Pyroxidine 5 Phosphate) form is absorbed more easily, the body really only needs 3 to 5 mg per day. Many supplements contain 5 to 10 times this amount.
L-Theanine: An amino acid found in green tea. It has calming properties and may promote relaxation and improve sleep quality. It can help reduce anxiety and contribute to a state of calmness without causing drowsiness. L-Theanine can also be found in supplements for those who prefer not to drink green tea due to its fluoride content.

As we age, each night that we deprive ourselves of sleep causes damage to cells in our brain and the blood brain barrier potentially causing damage to the glut1 transporter and more. The glut1 transporter is responsible for glucose uptake into the brain. Healthy glucose utilization at the level of the brain is important for sleep functionality and overall brain health. Brain cells are incredibly energy intensive (23x more than the average cell) and to maintain neuroplasticity it is important to keep the brain clean and clear of toxins so that these cells can continue to function at such high metabolically active levels. Sleep duration and quality is critical for the cleaning and clearance process.

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