In this guide i will include
*what sleep does
*What happens without sleep
*the genes
*Triggers of deep sleep
I know this is long but it has lots of information
If you read to the end your a real one
*what sleep does
*What happens without sleep
*the genes
*Triggers of deep sleep
when you are sleeping, your body isn't just resting or reparing it is recalibrating a complex, self regulating system that is driven by internal mechanisms.
https://journals.physiology.org/doi/full/10.1152/jappl.2002.92.1.394
This study here shows that out of 10,000 genes in the cerebral cortex over 1% change between sleep and waking states, howwever these small changes can have very big impacts on the body itself
These changes can affect your body's response to stress, metabolism ,and synaptic tuning and i will tell you how
https://journals.physiology.org/doi/full/10.1152/jappl.2002.92.1.394
This study here shows that out of 10,000 genes in the cerebral cortex over 1% change between sleep and waking states, howwever these small changes can have very big impacts on the body itself
These changes can affect your body's response to stress, metabolism ,and synaptic tuning and i will tell you how
your body always releases heat shock proteins which allow for proper transcription and production of proteins to be folded to allow enzymes to fit and receptors to bind
but when you are mentaly stressed from lack of sleep for example or even physically your body increases its HSP production (heat shock proteins) due to immediate-early genes telling your cells to work harder therefore putting higher stress on mitochondria to increase production of these proteins which will cause a porr energy balance while increasing the likelihood of failed foldings in result of the activation of unfolding protein response (UPR)
UPR?
These proteins are the emergency systems as they refold misfolded proteins but if its too much cells will slow down protein production to protect themself if that persits the cells will self destruct (apoptosis)
Why does this matter for sleep?
During sleep your body folds and repairs proteins efficiently with minimal problems (this is the anabolic part of sleep) however, during a deprived state the misfolded proteins accumulate with no chance of repairing proteins properly. This will cause UPR to become chronically high and active (the catabolic damage)
How does this affect sleep?
A lack of sleep will contribute to:
*brainfog
*faster aging due to high apoptosis
*high cortisol
but when you are mentaly stressed from lack of sleep for example or even physically your body increases its HSP production (heat shock proteins) due to immediate-early genes telling your cells to work harder therefore putting higher stress on mitochondria to increase production of these proteins which will cause a porr energy balance while increasing the likelihood of failed foldings in result of the activation of unfolding protein response (UPR)
UPR?
These proteins are the emergency systems as they refold misfolded proteins but if its too much cells will slow down protein production to protect themself if that persits the cells will self destruct (apoptosis)
Why does this matter for sleep?
During sleep your body folds and repairs proteins efficiently with minimal problems (this is the anabolic part of sleep) however, during a deprived state the misfolded proteins accumulate with no chance of repairing proteins properly. This will cause UPR to become chronically high and active (the catabolic damage)
How does this affect sleep?
A lack of sleep will contribute to:
*brainfog
*faster aging due to high apoptosis
*high cortisol
your body always uses energy to power neurons, muscles and repair. This is metabolism normally during sleep your metabolism will slow down and shift to a more anabolic state (rebuilding proteins,replenishing glycogen and repairing muscle)
proteins matter becuase they are enzymes,receptors and structures in every cell without nighly repairthe misfolded and damaged proteins will build up
glycogen matters because it is the stored glucose in your brain and muscles will use it during the dayif this isnt restored energy will crash and you will get brain fog faster and more common
muscles matter because sleep is when GH spikes therefore repairing microtears from day to day activitys making you stronger. Without this you break down more than you build
When you are sleep deprived, your metabolism will flip into catabolic survival. immediate early genes increase mitochondrial activity pushing cells to produce more ATP faster. This overdrive will raise energy demands, burning through glucose and fat stores while suppressing protein synthesis but mitochondria under stress leak more ROS (reactive oxygen species), damaging DNA proteins and lipids. Your energy balance will become poor as you are using more fuel but not repairing shit
Your hormones will shift too
cortisol rises
ghrelin rises
leptin decreases
All of this leads to tricking your brain into craving fast energy like sugar. insulin sens drops so glucose is not used efficiently and instead gets stored as fat
Why this matters for sleep
In your sleep you are in a clean anabolic state where rebuilding is prioritised and mitochondria work efficiently with low stress but in a deprived state you are stuck in breakdown mode. Proteins don't get rebuilt glycogen isnt restored muscles wont repair and mitochondria run hot which will produce stress and damage.
proteins matter becuase they are enzymes,receptors and structures in every cell without nighly repairthe misfolded and damaged proteins will build up
glycogen matters because it is the stored glucose in your brain and muscles will use it during the dayif this isnt restored energy will crash and you will get brain fog faster and more common
muscles matter because sleep is when GH spikes therefore repairing microtears from day to day activitys making you stronger. Without this you break down more than you build
When you are sleep deprived, your metabolism will flip into catabolic survival. immediate early genes increase mitochondrial activity pushing cells to produce more ATP faster. This overdrive will raise energy demands, burning through glucose and fat stores while suppressing protein synthesis but mitochondria under stress leak more ROS (reactive oxygen species), damaging DNA proteins and lipids. Your energy balance will become poor as you are using more fuel but not repairing shit
Your hormones will shift too
cortisol rises
ghrelin rises
leptin decreases
All of this leads to tricking your brain into craving fast energy like sugar. insulin sens drops so glucose is not used efficiently and instead gets stored as fat
Why this matters for sleep
In your sleep you are in a clean anabolic state where rebuilding is prioritised and mitochondria work efficiently with low stress but in a deprived state you are stuck in breakdown mode. Proteins don't get rebuilt glycogen isnt restored muscles wont repair and mitochondria run hot which will produce stress and damage.
Your brain is always firing signals between neurons. This is how you think remeber and react but not every connection is meant to stay strong some need to be pruned so new ones can form. During sleep your brain goes through synaptic tuning mostly during deep and REM sleep which means weak or unnecessary connections are trimmed away while important ones are strengthened and stabalised this frees up space and energy so your brain wont get overloaded and it will make memory and learning more efficient
when you are sleep deprived pruning doesnt happen properly. Weak or noisy connections stay active cluttering the network while important ones are unable to stabalise this makes your signals less sharp which can slow reaction times and weaken focus. neurotransmitter systems also go off balance, dopamine drops, making motivation low and adenosine builds up making you feel groggy
Neurons under sleep loss experience high anabolic stress
mitochondria burn harder to keep signals firing leaking more ROS and damaging synapses. The brain tries to compensate with more stress proteins bu this comes at the cost of energy efficiency and proper wiring
. Why does this matter for sleep ?
During sleep you rbrain fine tunes itself keeping only strongest cleanest connections while saving energy wihtout it, your brain will run on noisy inneficient network that will waste fuel and process info poorly
when you are sleep deprived pruning doesnt happen properly. Weak or noisy connections stay active cluttering the network while important ones are unable to stabalise this makes your signals less sharp which can slow reaction times and weaken focus. neurotransmitter systems also go off balance, dopamine drops, making motivation low and adenosine builds up making you feel groggy
Neurons under sleep loss experience high anabolic stress
mitochondria burn harder to keep signals firing leaking more ROS and damaging synapses. The brain tries to compensate with more stress proteins bu this comes at the cost of energy efficiency and proper wiring
. Why does this matter for sleep ?
During sleep you rbrain fine tunes itself keeping only strongest cleanest connections while saving energy wihtout it, your brain will run on noisy inneficient network that will waste fuel and process info poorly
PER3
This is one of the strongest influences on whether you are a morning person or an evening.
longer versions of PER3 (5/5 homozygous) push your rhythm earlier when you get sleepy and faster in the evening and your deep repair sleep is more intense.
shorter versions (homozygous of 4/4 allele) push you later you will naturally stay awake later and lighter deep sleep this is why some people will not be able to stay awake past 10 pm and othes can stay fully awake up to midnight
if oyu fight your PER3 type so trying to stay awake longer than your body can you are lowering efficiency deep sleep fragments and repair proccesses get cut short.
There is also a homozygous 4/5 which is basically a bit of both
but even if you are 4/4 it doesnt mean you should stay awake past 11 pm
a good way to find out when to sleep is no screens after sunset and letting your body say when its time to sleep naturally
CLOCK and BMAL1
These genes are the main switches of circadiam rythm they will set the 24h cycle in all cells they turn off genes for metabolism hormone release and alertness
ADA
this gene affects how quickly adenosine breaks down one varinat makes it last longer so sleep pressure builds faster and deep sleep is stronger and there is another for the opposite
ABCC9
this gene regulates potassium channels in brain cells and influences total sleep so some people need more sleep to recover fully so dont worry if you cant sleep more than 9 hours becuase thats all you need just always try to sleep as long as you can
This is one of the strongest influences on whether you are a morning person or an evening.
longer versions of PER3 (5/5 homozygous) push your rhythm earlier when you get sleepy and faster in the evening and your deep repair sleep is more intense.
shorter versions (homozygous of 4/4 allele) push you later you will naturally stay awake later and lighter deep sleep this is why some people will not be able to stay awake past 10 pm and othes can stay fully awake up to midnight
if oyu fight your PER3 type so trying to stay awake longer than your body can you are lowering efficiency deep sleep fragments and repair proccesses get cut short.
There is also a homozygous 4/5 which is basically a bit of both
but even if you are 4/4 it doesnt mean you should stay awake past 11 pm
a good way to find out when to sleep is no screens after sunset and letting your body say when its time to sleep naturally
CLOCK and BMAL1
These genes are the main switches of circadiam rythm they will set the 24h cycle in all cells they turn off genes for metabolism hormone release and alertness
ADA
this gene affects how quickly adenosine breaks down one varinat makes it last longer so sleep pressure builds faster and deep sleep is stronger and there is another for the opposite
ABCC9
this gene regulates potassium channels in brain cells and influences total sleep so some people need more sleep to recover fully so dont worry if you cant sleep more than 9 hours becuase thats all you need just always try to sleep as long as you can
1.sleep pressure: builds up longer you are awake mainly from adenosine
2. circadian rhythm: an internal clock that decides when sleep should happen
Deep sleep is when protein repair glycogen replenishment and muscle recovery happen so if you want more deep sleep you need strong pressure and a clock that is aligned
How to build stronger sleep pressure
1. Don't nap as naps lower adenosine therefore lowering pressure
2. Physical activity can increase ATP which produces more adenosine
3. mental efforts same as physical using ATP mental does too so anything like problem solving or challenging your mind can increase pressure
4. Avoiding caffeine
5. Bright lights sun exposure in the morning is good as it can help with grogginess but 1-2 hours before sleep make sure lights are dimmed to mirror the outside basically allowing adenosine signals to dominate
deepening your slow wave sleep
1. got to bed on rythm allowing more time for the deep sleep
2. Cool body temp deep sleep is triggered when core body temp drops so keep your room cool and you can also have warm shower before bed
3. Protein and glycine before bed amino acids like glycine can lower core body temp and improve deep sleep and protein gives raw material for overnight rebuilding and magnesium rich foods as it calms NDA receptors which is key for entering deep sleep
4. late night sugar fast carb spikes insulin and push metabolism toward wakefulness instead of deep repair but this doesnt include fruits as they release sugars at slow rate
5. Keep a consistent shcedule if sleep is erratic your brain wont drop into deep sleep efficiently so consistency is good to keep cycles more predictable
recovery enhancements
1. Exercise timing hard workouts earlier in the day boosts deep sleep at night but late workouts can raise cortisol and delay sleep
2. Sunlight in the day strenghtens circadian rythm which makes deep sleep stronger at night
3. Fasting window eating late keeps metabolism active make sure large meals are eaten 2-3 hours before bed. This helps shift energy into repair mode but things like kefir greek yogurt and relaxing teas like nettle tea can be consumed around 1h before sleep
2. circadian rhythm: an internal clock that decides when sleep should happen
Deep sleep is when protein repair glycogen replenishment and muscle recovery happen so if you want more deep sleep you need strong pressure and a clock that is aligned
How to build stronger sleep pressure
1. Don't nap as naps lower adenosine therefore lowering pressure
2. Physical activity can increase ATP which produces more adenosine
3. mental efforts same as physical using ATP mental does too so anything like problem solving or challenging your mind can increase pressure
4. Avoiding caffeine
5. Bright lights sun exposure in the morning is good as it can help with grogginess but 1-2 hours before sleep make sure lights are dimmed to mirror the outside basically allowing adenosine signals to dominate
deepening your slow wave sleep
1. got to bed on rythm allowing more time for the deep sleep
2. Cool body temp deep sleep is triggered when core body temp drops so keep your room cool and you can also have warm shower before bed
3. Protein and glycine before bed amino acids like glycine can lower core body temp and improve deep sleep and protein gives raw material for overnight rebuilding and magnesium rich foods as it calms NDA receptors which is key for entering deep sleep
4. late night sugar fast carb spikes insulin and push metabolism toward wakefulness instead of deep repair but this doesnt include fruits as they release sugars at slow rate
5. Keep a consistent shcedule if sleep is erratic your brain wont drop into deep sleep efficiently so consistency is good to keep cycles more predictable
recovery enhancements
1. Exercise timing hard workouts earlier in the day boosts deep sleep at night but late workouts can raise cortisol and delay sleep
2. Sunlight in the day strenghtens circadian rythm which makes deep sleep stronger at night
3. Fasting window eating late keeps metabolism active make sure large meals are eaten 2-3 hours before bed. This helps shift energy into repair mode but things like kefir greek yogurt and relaxing teas like nettle tea can be consumed around 1h before sleep
GH is released at the highest in the first half of sleep between 10 pm to 2 pm during deep sleep
. Sleep runs in about 90min cycles mving through ligh deep slow wave and REm sleep in first half your body prioritises deep sleep because thats when most physical repair tissue growth and hormone release are most needed. As the night goes on your body gradually shifts to giving more REM sleep instead because toward morning the brain focuses more on memory learning and emotional proccesing
this is why you shouldnt sleep late as you may cut out large sections of deep sleep so you miss out on all repair and recovery
. Sleep runs in about 90min cycles mving through ligh deep slow wave and REm sleep in first half your body prioritises deep sleep because thats when most physical repair tissue growth and hormone release are most needed. As the night goes on your body gradually shifts to giving more REM sleep instead because toward morning the brain focuses more on memory learning and emotional proccesing
this is why you shouldnt sleep late as you may cut out large sections of deep sleep so you miss out on all repair and recovery
1.watch sunset it tells your brain its getting dark
2.dim lights
3.red light glasses need 400-500nn blocking ones
4. turn wifi of (emfs)
5.keep chargers away from you(same reason)
6. make sure no notifcations wake you up
This is just the stuff i didnt really include
2.dim lights
3.red light glasses need 400-500nn blocking ones
4. turn wifi of (emfs)
5.keep chargers away from you(same reason)
6. make sure no notifcations wake you up
This is just the stuff i didnt really include
I know this is long but it has lots of information
If you read to the end your a real one
