Are you not sleeping well? Problems falling asleep, problems staying asleep, are you sleeping but still don’t feel rested? Well, there is a good chance that there is some brain chemistry at play. Sleep is a complex issue, but let’s go over some basics of how your neurological health might be involved.

Let The Light Shine In, and Don’t

Circadian rhythms, one of the regulating mechanisms in our bodies, can influence sleep/wake cycles, hormone release, and other important bodily functions. This clock originates in the suprachiasmatic nucleus of the hypothalamus. While we have a natural circadian clock, this mechanism can be easily impacted by environmental factors: primarily light. 

Exposure to altered light patterns can easily disrupt your sleep cycles.  For example, a lack of exposure to natural light in the daytime hours, due to shift work or a job in artificial light environment. Also to consider is the exposure to excess light in the evening hours when we should be letting the “sun set,” we are instead using artificial light and tech devices with blue light that are leading to a disruption in these cycles.

Sleep Timing and Number, but not the Amount 

We have spent our adult lives being told that we should get 8 hours of sleep per night. Actually, the goal is not the total hours, but instead the amount of hours. Confused? Let me try to explain. We sleep in 90-minute cycles, in this we time we transition through 4 sleep phases: 3 are NREM (non-rapid eye movement), and then a REM (rapid eye movement) phase. At different points in these phases distinctive neurotransmitters are at play to regulate the body’s processes. The best sleep quality results from completing a complete 90-minute cycle. So, instead of 8 hours, try 7.5 or 6 hours of sleep.

When should you sleep? Sleep researchers point to the most restorative sleep occurring between the hours of 10:30pm and 2:30am.  This is when our sleep/wake hormones are at the best levels to support mental and physical repair. Try to get into bed by 10:00pm and sleep some 90-minute cycles.

Diet and Glycemic Control

While there are many reasons for sleep issues, often the source of sleep disruption is simply a poor diet.  Glycemic control is essential for continued regulation of sleep/wake hormones by the hypothalamus, the pituitary gland and the adrenal glands. This system is also known as the HPA-axis. Regular and balanced meals are suggested for proper glycemic control.  Meal skipping and excessive refined-carbohydrate intake can cause sharp rises and drops in blood glucose, stress to your systems, and lead to sleep disturbances during the night.  Poor glycemic control can also encourage inflammation and result generally in neurodegeneration.

Adrenal Function

The activity of the HPA-axis (hypothalamo-pituitary-adrenal) can regulate our sleep/wake cycles through the secretion of cortisol. This action is also influenced by the circadian clock, exposure to light, as well as by glycemic control.  If this system is improperly releasing cortisol, either too much or too little, at different points in our 24-hour clock, the result is poor sleep patterns. In order to achieve good sleep quality your adrenal function should be considered so the appropriate cortisol levels are circulating morning, noon, evening, and night. Daytime fatigue and insulin resistance can also be related to skewed cortisol levels. A simple four-point saliva test can be done to assess your cortisol levels and supplementation can be employed to regulate your levels.

If you are experiencing poor sleep patterns, there may be a reason. Instead of masking your issues with over-the-counter sleep medications or supplements, consider making an appointment with one of our Registered Dietitian/Nutritionists.  We can help you with cortisol testing, finding the best sleep patterns and the proper diet to achieve glycemic control and lower systemic inflammation. If you are experiencing any neurological symptoms, we also recommend you consult your doctor.