Unlocking the Secrets of Sleep: The Dance of Neurotransmitters and Hormones
Introduction
Have you ever wondered about the delicate dance that happens in your brain before you slip into a restful night's sleep? The magic lies in the intricate interplay of neurotransmitters and hormones, each playing a crucial role in the symphony of the circadian rhythm, the sleep/wake cycles. I am by no means an expert, but simply always curious. In this 5-part series on sleep, in this week’s blog, we will continue to build on the foundation of understanding our sleep with an overview of neurotransmitters and hormones connected to our sleep and what it does as we catch our beloved Z’s.
1. Melatonin: The Sleep Maestro
Taking center stage is melatonin. Melatonin is critical to the establishment of our circadian rhythm and emerges around 3 months of age as our tiny bodies respond to the environment around us. As night approaches, the departure of light signals the body through our perceived sight, activating the pineal gland to release melatonin and making us sleepy and ready for bed. Exposure to light, especially natural light, suppresses melatonin production, so exposure to light during sleeping hours can cause confusion and throw off your circadian rhythm. On the flip side, not producing enough melatonin can negatively impact our ability to fall asleep.
2. Serotonin: The Mood Maestro
Meet serotonin, the mood-regulating neurotransmitter that plays a significant role in our nervous system and largely affects our mood. As a precursor to melatonin, it plays a pivotal role in the conversion process. Imbalances in serotonin levels can throw a curveball into your sleep-wake cycle, potentially leading to sleep disorders and mood disturbances; also linked to drug addiction, depression, and migraines. As it can throw curveballs in the sleep-wake cycle, it also can negatively affect our mood regulation during the day.
3. Dopamine: The Wakefulness Waltz
Enter dopamine, the neurotransmitter associated with pleasure and reward; contributes to motivation. Dopamine levels naturally ebb and flow throughout the day, influencing wakefulness. While dopamine helps keep you alert when you need to be, its release is dialed down during sleep, allowing you to drift into a restful slumber. Research has shown that dopamine starts to increase at the end of the night, in turn stopping melatonin production telling the brain to start waking up. There are several ways to increase dopamine naturally throughout the day i.e., exercising, consuming protein, meditation, etc.
4. GABA: The Calming Conductor
Adding a calming touch to the mix is GABA (Gamma-Aminobutyric Acid). GABA regulates brain activity and promotes relaxation by reducing excitability in turn preparing the body for sleep. GABA is the silent conductor orchestrating the transition from wakefulness to sleep. Imagine a hectic day filled with overstimulation, the GABA steps in as a mediator, bring calm to the chaos.
i.e., When your mind is stuck problem-solving the day’s events and your therapist suggests practicing mindful meditation to calm and redirect your thoughts for better sleep. It speaks volumes about the need to help our bodies in an overly stimulated world regain balance by getting back to the basics.
5. Adenosine: The Unsung Hero
Meet adenosine, the unsung hero of the sleep cycle. As you go about your day, adenosine levels steadily rise, creating a sleep drive. The more active you are both mentally and physically the more your adenosine levels increase creating a desire for restful sleep. When it is time to hit the hay, high adenosine levels facilitate the transition to sleep, ensuring you get the rest your body craves.
Conclusion: Harmonizing Your Sleep-Wake Cycle
Understanding these neurochemical and hormonal players sheds light on the complexity of sleep regulation. It’s crucial to emphasize the importance of a conducive sleep environment and consistent sleep hygiene practices. Personally, I find that grasping the science behind how something works helps me stay focused on the big picture and encourages me to lean into the discipline required for achieving balanced well-being. What are your thoughts? What has sparked your curiosity more?
Warmly,
Stacy Schumpert, LCSW
Next week we will look at: Connecting the Dots: Sleep, Mental Fitness, and Overall Well-being
Key References
Reddy S, Reddy V, Sharma S. Physiology, Circadian Rhythm. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519507/
Siegel JM. The neurotransmitters of sleep. J Clin Psychiatry. 2004;65 Suppl 16(Suppl 16):4-7. PMID: 15575797; PMCID: PMC8761080.
Bakshi A, Tadi P. Biochemistry, Serotonin. [Updated 2022 Oct 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560856/
Bass J, Takahashi JS. Circadian rhythms: Redox redux. Nature. 2011 Jan 27;469(7331):476-8
Monk TH. Enhancing circadian zeitgebers. Sleep. 2010 Apr;33(4):421-2
Auger RR, Burgess HJ, Emens JS, et al. Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD). An update for 2015. Journal of Clinical Sleep Medicine. 2015;11(10):1199-1236.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/sleepwake-cycles
https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
This publication is not copyrighted and is in the public domain. Duplication is encouraged.
The following content is for learning and curiosity purposes only. It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your healthcare provider. The mention of any product, service, or therapy is not an endorsement by The Anxious Owl PLLC.
Last Updated: January 2024
