Sleep (Part 1) - Neurochemical Tapestry
Sleep,
A seemingly passive state, yet a world of vibrant complexity.
A dreamscape far more intricate than we realize.
Forget bending spoons... In sleep, your mind bends reality, right?
The science of sleep reveals how our minds shape the very fabric of our rest.
This blog series invites you to explore the fascinating world of sleep.
The boundaries between dreams and reality may be more blurred than we ever knew..
Let’s begin.
Section 1: Key Players in the Neurochemical Symphony
What makes you YOU?
Is it the flash of a thought, a surge of emotion, or the predictable rhythm of your days?
According to science, the answer lies within your brain —
An endless network of neurons hums with activity,
Exchanging information crucial to your very existence.
This communication involves electrical signals and chemical messengers—neurotransmitters and hormones.
These molecules dictate our natural cycles of sleep and wakefulness.
Melatonin (hormone)— Conductor of Our Nighttime Rhythm
Nestled deep within the brain, the pineal gland directs the production of melatonin .
Melatonin is a hormone linked to our circadian rhythm—
The internal 24-hour clock that governs our sleep-wake cycle (Reiter et al., 1995).
Neurochemical Symphony
When dark, the pineal gland receives cues from light-sensitive cells in the eyes.
In response, melatonin production increases, and signals to the body to prepare for sleep.
Physiological Changes
Natural dip in body temperature
Feeling of drowsiness
Increased production of the sleep hormone adenosine
Disruptions to the Symphony
Exposure to artificial light (blue light) disrupts melatonin production.
Likely why those late-night social media scrolls can significantly hinder your ability to fall asleep.
Adenosine (neurotransmitter)— The Gauge of Sleep Pressure
A chemical called adenosine accumulates in the brain as we remain awake(Porkka-Heiskanen, 1999).
Adenosine acts like a gauge of “sleep pressure”, increasing with our waking duration,
Accumulation of adenosine increases drowsiness as the day progresses.
Neurochemical Symphony
Neurons don’t produce Adenosine.
Adenosine is a byproduct of cellular energy use (ATP).
Think of it as a metabolic byproduct that builds up as our brain cells burn fuel throughout the day.
Physiological Changes
Gradual decrease in alertness
Increased cognitive fog
Growing desire for sleep
Decreased reaction times and physical coordination.
Cortisol (hormone): Stress and the Disrupted Rhythm
The primary stress hormone cortisol was covered in our blog post—
Stress Escape: Finding Calm Beyond the Matrix
Cortisol naturally fluctuates throughout the day (Leproult et al., 1997)—
Highest in the morning, declines throughout the day,
Promotes relaxation and sleep onset in the evening.
Neurochemical Symphony
When we are stressed, hypothalamic-pituitary-adrenal (HPA) axis is activated, triggering the release of cortisol.
This is a vital response designed to help us cope with stressful situations.
Physiological Changes
Chronic stress disrupts the natural cortisol rhythm.
Persistently high cortisol levels in the evening can cause—
Difficulty falling asleep (sleep-onset insomnia)
Difficulty staying asleep (sleep-maintenance insomnia)
Racing thoughts
Anxiety
GABA(Neurotransmitter): Brain’s Natural Tranquilizer
Gamma-aminobutyric acid (GABA) is the brain's primary inhibitory neurotransmitter—
Like a dimmer switch that reduces the overall activity of neurons.
GABA plays a crucial role in (Gottesmann, 2002),
Reducing anxiety
Promoting calmness
Facilitating transition into sleep
Neurochemical Symphony
GABA is synthesized from glutamate—another neurotransmitter involved in excitation.
Maintaining a balance between GABA and glutamate is key for healthy brain function.
Several medications and supplements target this GABA system to treat sleep and anxiety issues.
Physiological Changes
Lower brain activity
Reduced heart rate
Relaxed muscles
Counters the effects of stress hormones (like cortisol)
Creates a physiological environment conducive to sleep
The Interplay of Neurochemicals:
Beyond GABA and Cortisol
While cortisol and GABA play significant roles in sleep, they are NOT the only players—
1. Other Neurotransmitters
Neurotransmitters like serotonin and dopamine interact with sleep-wake regulation pathways.
These systems can influence mood, alertness, and the timing of our circadian rhythm.
2. Neuromodulators
Substances like orexin (hypocretin) promotes wakefulness.
Disruptions in the orexin system are implicated in sleep disorders like narcolepsy (De Lecea, 2019).
3. Sleep-Promoting Substances
Remember, Adenosine is produced throughout the day, building up the "sleep pressure."
Practical Implications: Supporting Optimal GABA Function
While research is ongoing, some strategies may support GABA function and better sleep—
1. Stress Management Techniques
Practices like yoga, mindfulness, and meditation lowers cortisol levels while promoting GABA activity.
2. Regular Exercise
Physical activity can help reduce stress, improve mood, and potentially enhance GABA production.
3. Nutrition and Supplements
Do your research before considering supplements that claim to target GABA receptors (i.e. Herbs or amino acids).
It's crucial to remember that more research is needed to fully understand their effectiveness and safety.
In Pharmer's Lab, we published a personal trial review for a PharmaGABA supplement (No affiliations to disclose).
Click here for more.
GABA Reference Studies (FYI)
Changes in GABAergic function after chronic chemical stress (Acosta et al., 1992)
Chronic stress enhances GABAergic neurotransmission in the frontal cortex, potentially affecting sleep stages
Oral GABA intake shows limited but significant effects on reducing stress and improving sleep in controlled human studies.
Stress-induced plasticity of GABAergic inhibition (Maguire, 2014)
Chronic stress induces changes in GABAergic inhibition, affecting neuronal excitability and possibly disrupting sleep patterns.
GABA intake helps maintain brain activity and mood stability under stress, contributing to normal sleep patterns.
Excessive GABA and its derivatives can induce abnormal sleep patterns, showing a strong influence of GABA on sleep architecture.
What's Next?
We've seen the overall blueprint of sleep, but now it's time for a close-up tour.
Each stage – NREM 1,2,3 and even REM – has its own unique quirks and secrets to unlock.
I'll meet you in the next stage of our journey.
Moose, Cat
References
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Arnulf, I., Konofal, E., Gibson, K. M., Rabier, D., Beauvais, P., Derenne, J. P., & Philippe, A. (2005). Effect of genetically caused excess of brain gamma-hydroxybutyric acid and GABA on sleep. Sleep, 28(4), 418–424. https://doi.org/10.1093/sleep/28.4.418
Beersma, D. G., Dijk, D. J., Blok, C. G., & Everhardus, I. (1990). REM sleep deprivation during 5 hours leads to an immediate REM sleep rebound and to suppression of non-REM sleep intensity. Electroencephalography and clinical neurophysiology, 76(2), 114–122. https://doi.org/10.1016/0013-4694(90)90209-3
Gottesmann C. (2002). GABA mechanisms and sleep. Neuroscience, 111(2), 231–239. https://doi.org/10.1016/s0306-4522(02)00034-9
Hepsomali, P., Groeger, J. A., Nishihira, J., & Scholey, A. (2020). Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Frontiers in neuroscience, 14, 923. https://doi.org/10.3389/fnins.2020.00923
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Leproult, R., Copinschi, G., Buxton, O., & Van Cauter, E. (1997). Sleep loss results in an elevation of cortisol levels the next evening. Sleep, 20(10), 865–870. https://doi.org/10.1093/sleep/20.10.865
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