Perhaps ….you are gaining weight because you’re not getting enough sleep!
Let’s start by going over some fundamentals…
The Brain Chemistry of Sleep:
The brain creates numerous neurotransmitters, but there are four main ones that are important for our discussion.
- Two of these neurotransmitters help you fall asleep,
- Two can disrupt sleep if they’re produced in excess at night. I will reveal the ways to regulate these hormones in the later sections of this article, providing solutions for insomnia.
Melatonin:
Melatonin is a hormone produced naturally by the pineal gland in the brain, primarily in response to darkness. It plays a crucial role in regulating the body’s circadian rhythms, which are the internal biological processes that govern sleep-wake cycles.
Melatonin is normally produced by the brain in the evenings……..as light decreases, the production of melatonin increases, signaling to the body that it is time to prepare for sleep. This makes melatonin an important factor in managing sleep patterns.
Due to its role in sleep regulation, melatonin supplements are often used as a treatment for various sleep disorders, including insomnia and jet lag. These supplements can help adjust the body’s internal clock, especially in situations where the natural production of melatonin is disrupted, such as shift work or extensive travel across time zones.
How Light and Hormones Influence Melatonin Production and Sleep?
Light — particularly blue light — suppresses melatonin production. The use of electric lighting at night is therefore one of the biggest causes of onset insomnia.
The stimulant hormone norepinephrine, which can be boosted by exercise and some antidepressants, also suppresses melatonin production.
Boosting melatonin production through diet:
Eating carbohydrates and foods rich in Tryptophan can stimulate the brain to produce more melatonin.
GABA: The Neurotransmitter Essential for Sleep Maintenance and Relaxation.
GABA, or gamma-aminobutyric acid, serves as the primary inhibitory neurotransmitter in the human brain, playing a crucial role in reducing neuronal excitability and promoting relaxation.
It is synthesized from glutamine, an amino acid that plays a critical role in the brain’s biochemistry.
It is synthesized from glutamate, one of the most common neurotransmitters, which is transformed into GABA through a process involving the enzyme glutamate decarboxylase.
It is produced from the amino acids glutamine and glutamate. Beyond its relaxing effects, GABA is vital for sustaining sleep. Melatonin is key for initiating sleep, whereas GABA plays a crucial role in maintaining it. By regulating brain activity, GABA contributes to a deeper and more restful sleep. Insufficient levels of GABA can lead to issues such as premature awakenings.
The Role of Dopamine in Motivation, Reward, and Sleep:
Dopamine, an excitatory neurotransmitter, is crucial for driving motivation and reward-seeking behaviors.
While dopamine is stimulating and motivating, having excessively high levels during the night can result in too much energy and a heightened desire to engage in activities, disrupting sleep. However, a certain amount of dopamine is essential for REM sleep, indicating that while low dopamine levels are preferable for sleep, extremely low levels are not beneficial. Thus, achieving a balanced dopamine level is key for both optimal daytime functioning and restful sleep.
Understanding Cortisol: The Stress Hormone and Its Impact on Sleep
Cortisol, often referred to as the body’s primary “stress hormone,” is not a neurotransmitter but a steroid hormone produced by the adrenal glands. It plays a pivotal role in various bodily functions including stress response, energy metabolism, and the regulation of the sleep-wake cycle. Cortisol levels are naturally highest in the morning, helping you to wake up and start the day, and generally decrease throughout the day.
Excessive cortisol levels can disrupt sleep, commonly resulting from stress and anxiety. Additionally, cortisol levels naturally rise after sleep, which means that napping, especially later in the day, can also lead to increased cortisol and potentially affect nighttime sleep. Managing cortisol levels is essential for maintaining healthy sleep patterns and overall well-being.
conclusion:
By integrating the abovestrategies, you can address both the physiological and psychological aspects of insomnia, paving the way for improved sleep quality and overall health. Remember, patience and consistency are key as these changes might take time to show effects.
