2.2.8 Sleep

Sleep is often viewed as a simple daily routine, but it is far more than just rest for the body and mind. It is a complex and essential physiological process that plays a pivotal role in maintaining overall health, particularly when it comes to the brain.

Sleep is a naturally recurring state of altered consciousness and decreased physical activity. It is divided into several stages, including non-rapid eye movement (NREM) and rapid eye movement (REM) sleep, each serving different purposes in the sleep cycle.

Dopamine is a neurotransmitter that plays a vital role in mood regulation, motivation, and reward systems in the brain. However, the metabolism of dopamine produces toxic by-products. If these metabolites accumulate excessively, they can lead to oxidative stress and damage to brain cells.

The glymphatic system is a relatively recent discovery that has revolutionised our understanding of brain health during sleep. This system acts as the brain’s waste clearance system, similar to the lymphatic system in the rest of the body. It operates primarily during sleep and is responsible for removing metabolic waste products from the brain.

Melatonin is a hormone produced by the pineal gland in response to darkness. It plays a crucial role in regulating the sleep-wake cycle. Melatonin levels rise at night, promoting the onset of sleep and maintaining sleep duration. What’s fascinating is that melatonin has been shown to enhance the efficiency of the glymphatic system during sleep. It does this by causing a temporary contraction of brain cells, which allows cerebrospinal fluid to flow more freely, aiding in the removal of waste products. Oxytocin -> Prostaglandin F2α signalling also controls glymphatic activity.
https://www.nature.com/articles/s43587-024-00691-3

When we don’t get enough sleep, the glymphatic system’s efficiency is compromised. This can lead to the accumulation of toxic metabolites in the brain. Over time, this build-up can contribute to cognitive decline and increased risk of neurodegenerative diseases like Alzheimer’s, Parkinson’s and severe mood disturbances.

To benefit from this natural brain-cleansing process, it’s essential to establish a healthy sleep routine. Aim for 7–9 hours of quality sleep per night, starting ideally before 10pm. Maintain a consistent sleep schedule, create a comfortable sleep environment, and limit exposure to blue light from screens before bedtime.

The protocol targets issues which cause low serotonin, GABA and high cortisol levels at night, preventing quality sleep. If you fall asleep and wake up quickly with myoclonic jerks, you may have a calcium or other electrolyte deficiencies, hypometabolism as energy insufficiency from catabolic pathways and/or liver glycogen, and/or respiratory depression / airway restrictions. Another influence is low vitamin C from oxidative stress, further inhibiting dopamine beta hydroxylase, the enzyme which makes norepinephrine from dopamine. This is more likely to occur with increased immune activity and/or exertion. Low glycogen can reliably cause cortisol increase and is one of the major influences in post exertional malaise.

Hypometabolism can also occur during rapid microbiome changes and withdrawal from microbial / endogenous alcohol -> acetaldehyde -> morphine and/or GHB, see ("2.3.4 Rapid withdrawal symptoms, hypo/hyper-metabolism").

Following the dietary guidelines, plus correcting chromium, vanadium and other deficiencies will help prevent this.