1. Melatonin
Melatonin isn’t just the “sleep” hormone; it’s also an ancient molecule which acts as a potent antioxidant in the human body. In depressed or anxious states, the body is often in an extremely inflamed condition, affecting the adrenals, the nervous system and hormones. By prioritising another episode on Netflix, or gaming until the early hours, or even exercising too late into the evening, rather than sleep, we harm ourselves by not allowing our body to utilise this wonderful hormone. Insomnia or disrupted sleep patterns, are associated with depression and anxiety, and melatonin has been shown to help when taken in supplement form.
A good night’s sleep starts with good daylight exposure. Getting outside as much as possible in the morning, throughout the day, and in the evening. The lack of exposure to the skin and retina of the full spectrum of light from dawn to dusk, may increase the risk of cardiovascular diseases, metabolic diseases, neurodegenerative diseases, cancers, and autoimmune diseases.
In the evenings, keep your room dark and cool, and switch off electronics and screens 1-2 hours before bedtime. Invest in an eye mask or black-out curtains, change the tog of your duvet to remain cool throughout the night, and use ear plugs if noise is an issue for you. Do what you must because your bed and your sleep are vital for recovery, rest, and repair.
By prioritising another episode on Netflix rather than sleep, we harm ourselves by not allowing our body to utilise melatonin.
2. The Glymphatic System
You may already be aware of the lymphatics of the body – this additional circulatory system aids fluid balance in the body and supports the immune system, transporting immune cells around the body. The lymphatic also sops up excess fluid from the leaky capillaries to then pump back into the blood vessels. By capturing the excess fluid, known as interstitial fluid or extracellular fluid, the lymphatic system promotes a healthy fluid balance of our cells, tissues and organs, which would otherwise cause damage and death. The lymphatics also contains immune system structures called lymph nodes where the immune system helps fight infections.
The brain has its own lymphatics system, called the glymphatics. The glymphatics system is most active at night, helping to maintain fluid balance (vitally important in a cramped space such as the cranium!), draining the brain of any accumulated toxic wastes and proteins throughout the day, such as beta-amyloid plaques – hence the importance of good sleep in fighting neurodegenerative diseases. It also pumps nutrients and neuromodulators into the central nervous system. The brain is just as active at night as it is in the day. The brain consumes 20% of resting metabolism so even during sleep the brain requires a constant influx of nutrients and efflux of waste products. Interestingly, the glymphatics is most active at night. Getting good sleep is vital for brain health and subsequently your mood.
When your brain is in an inflammatory state the immune system response is heightened further perpetuating a chemical warfare of sorts in the central nervous system. This has a downstream effect on the rest of the body too. We want to be encouraging nutrient intake to help calm the nervous system but also encouraging elimination of waste products, which can be highly inflammatory if not dealt with efficiently.
3. Neural Connectivity
It’s well known now that good sleep promotes neural connectivity; shown to be severely compromised in anxious or depressed people. By prioritising sleep you are helping your nervous system repair connections between the brain structures such as the amygdala with the hippocampus and the pre-frontal cortex. This repair helps neurotransmitters travel across the brain more effectively, reducing anxiety and depression. Eating a whole foods, nutrient-dense diet, exercising and reducing external stressors will only help you so much. Without restorative sleep your brain is unable to make these new habits into new connections. The brain functions at its best when you’re switched off and asleep.
By prioritising sleep you are helping your nervous system repair connections.
4. Digestive System
Getting a good night’s sleep also helps our stress hormones which impacts on our digestive hormones. When you’re sleep deprived, your body is starved of energy. You’ll will seek out energy from external sources such as high-energy, low-nutrient foods (chocolate, sweets, baked foods, biscuits); anything to “fix” that severe dip in energy.
In addition, the sleep deprivation demands more from the adrenal glands, pumping out adrenaline and cortisol, to meet the demands of your day. Elevated, chronic cortisol levels also inhibits the conversion of thyroid hormones. The thyroid is often referred to as the ‘engine’ of the body, so when this is faltering the rest of the body falters too. Lastly, chronic cortisol levels also promotes fat retention, meaning weight loss will be much harder, and the accumulation of fat increases a pro-inflammatory state within the body.
When you’re sleeping well and getting enough rest, your digestive hormones will function appropriately. Leptin (the hormone that registers the feeling of fullness) becomes more sensitive, meaning you will feel sated on smaller portions. Ghrelin (the hunger hormone) stabilises – waking up in the morning feeling nauseous at the thought of food is usually a hormone imbalance.
Chronic sleep deprivation can exacerbate depression and anxiety. Inflammation markers in obesity and overweight people are the same as those presented in depression. Addressing sleep disorders is key to weight loss and mental health management.
5. Immune System
This last point is probably the overarching message of this entire article, and that is during sleep the immune system is set to work. The immune system works tirelessly to fight off pathogens, infections, undigested molecules, mutated cells, and breaking down debris and toxic metabolites. Most of this ‘clean up’ is done during sleep – it’s why you need further rest and sleep when you’re sick. The immune system is very energy-hungry and it can’t possibly do its job effectively when there’s no fuel in the tank.
In depression and anxiety the immune system is responsible for the increased inflammation markers. The entire body is in a state of alert, driving inflammation further in the central nervous system. This inflamed state also ramps up and dysregulates the kynurenine pathway, sequestering tryptophan away from its other conversion pathway to serotonin and melatonin, and instead is catabolised to kynurenine neurotoxic metabolites. It’s a vicious circle whereby the immune system is responding to an environment within the body that is inflamed, and by reacting to the inflammation, your body becomes further inflamed.
Sleep is like dowsing a fire with a bucket of water. It is certainly one of the most important health interventions you can gift yourself.
Good sleep is the starting block for all systems of the body to start to repair.
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