In this article I would like to talk about sleep and the effect of sleep (or the lack of it) on your body and mind. Getting enough sleep is actually a very important and underrated aspect when it comes to general health. Many studies have shown that sleep deprivation suppresses the function of the immune system. A simple cold already makes us want to sleep more and sleep loss and sleep disturbance is associated with many chronic diseases including diabetes and cancer.
Getting adequate and quality sleep is probably one of the most overlooked and underrated topics related to health and overall well being.
Almost anyone suffers from the negative effects of not getting enough or proper sleep once in a while. There are many people getting only a few hours of sleep a night. It looks like the standard has dropped and getting a few hours of sleep should be enough for the hard working hectic life we live.
The opposite is true. Sleep is very important for many chemical processes in the body and has a mayor effect on your endocrine (hormonal) system which on its turn has many effects on your health.
Research has concluded that there is a complex relationship between our sleep-wake cycles and our immune system. Certain disease fighting hormones, proteins and chemicals are released or created during sleep. When we are (chronically) deprived of sleep our immune systems automatically have less of these substances produced/released to work with.
Also, when your body is deprived of sleep, specific white blood cells (granulocytes) react immediately to the physical stress of sleep loss and directly mirror the body’s stress response. Cortisol levels will rise due to the stress response, which will lower your immune system and will put your body in a state of alertness which makes it harder to fall asleep. This can become a negative spiral. Long-term raised cortisol levels have many health disadvantages and are associated with breast cancer.
First let’s look at your night’s sleep that is divided in different stages:
Stage 1: Settling in. Still easy to wake up.
Stage 2: Light sleep, harts rate slows down and body temperature drops, preparing for deep sleep.
Stage 3: Deep sleep. If wakened you would feel disorientated for a bit.
After stage 3 you go into REM (Rapid Eye Movement) sleep. This is the moment you usually dream. After REM sleep you start with stage 1 again moving into a new cycle of Non-REM sleep stages. Each cycle usually takes 90 to 110 minutes so (ideally) you complete a couple of these cycles a night.
Sleep Stage 3 is when our bodies are working to restore themselves. During this time our muscles relax and the blood supply going to the muscles increases. Our bodies use this time to repair tissue damage and grow new tissue. Important hormones are released and our energy is renewed. So this stage is a critical factor in maintaining a healthy immune system.
So what happens in the endocrine system during sleep?
The pituitary gland plays a major role in the release of hormones, Medscape.org explains:
“The release of hormones by the pituitary — the “master” endocrine organ that controls the secretion of other hormones from the peripheral endocrine glands — is markedly influenced by sleep. Modulation of pituitary-dependent hormonal release is partly mediated by the modulation of the activity of hypothalamic-releasing and/or hypothalamic-inhibiting factors controlling pituitary function. During sleep, these hypothalamic factors may be activated (e.g. Growth Hormone) or inhibited (e.g. corticotrophin-releasing hormone).”
So some hormones are released while others are intentionally inhibited during sleep.
“The other pathway by which sleep affects peripheral endocrine regulation is via the modulation of autonomic nervous system activity. During deep sleep, sympathetic nervous system activity is generally decreased and parasympathetic nervous system activity is increased. Sleep loss is associated with an elevation of sympathovagal balance, with higher sympathetic but lower parasympathetic tone. Most endocrine organs are sensitive to changes in sympathovagal balance. Well-documented examples are pancreatic insulin secretion and release by the fat cells of leptin, an appetite-suppressing hormone.
What substances play a role?
“Sleep restriction and sleep deficit increase your vulnerability to disease. Sleep in both perfectly healthy people and in sick people is regulated partly by immune system components called cytokines .”
Cytokines
Cytokines are small secreted proteins produced by the immune system, they have a specific effect on the interactions and communications between cells. There are both pro-inflammatory cytokines and anti-inflammatory cytokines.
“Interleukin-1 beta (IL1) and tumor necrosis factor alpha (TNF) promote non-rapid eye movement sleep under physiological and inflammatory conditions.” This means that the pro-inflammatory cytokines are active during stage 3 sleep but this inflammatory state is a good thing because it supports the immune system by enhancing the body’s immune ability to response adequately. This inflammatory system, when you’re getting enough sleep, is balanced by the anti-inflammatory hormone, cortisol.
“During sleep specific immune cells peak in concentration such as T-cells, antigen presenting cells, prolactin and growth hormone. Blood counts of T-cells and Helper T cells and levels of pro-inflammatory cytokines are high during the night while leukocytes and the anti-inflammatory cytokine IL-10 goes up during daytime.”
T-cells
T cells are a type of lymphocyte (white blood cell) produced in the thymus. They make up part of the immune system. T-cells help the body fight diseases or harmful substances, such as bacteria or viruses. This mechanism allows killer T-cells to hunt down and destroy cells that are infected with germs or that have become cancerous. Helper T cells do not directly kill infected cells, as cytotoxic T cells do. Instead they help activate cytotoxic T cells and macrophages to attack infected cells, or they stimulate B cells to secrete antibodies. Helper T cells become activated by interacting with antigen-presenting cells, such as macrophages.
It’s clear that white blood cells are a very important component in the immune system and we know that GcMAF activates the macrophages of certain immune cells.
What hormones play a role?
Sleep promoting hormones are: Melatonin, Estrogen, Progesteron, Growth hormone, Prolactin
Sleep disturbing hormones are: Corstisol, Corticotrophin-Releasing Hormone CRH, Adrenaline and other catecholamines (catecholamines are hormones made by the adrenal glands and released into the blood when a person is under 
physical or emotional stress. Dopamine, norepinephrine, and epinephrine are catecholamines too).
Other hormones and processes affected by sleep: Serotonin, Leptin, Grehlin, blood sugar.
When your body is deprived of sleep, specific white blood cells (granulocytes) react immediately to the physical stress of sleep loss and directly mirror the body’s stress response. Cortisol levels will rise due to the stress response, which will lower your immune system and will put your body in a state of alertness which makes it harder to fall asleep. This can become a negative spiral. Long-term raised cortisol levels have many health disadvantages and are associated with breast cancer. Below, I will explain a bit more about some of the hormones named above.
Cortisol
Cortisol is a stress hormone (together with CRH, adrenaline and other catecholamines) and produced by the adrenal glands. Normally your cortisol levels peak in the early morning dropping towards the night. In periods of physical or mental stress your cortisol levels are elevated.
Cortisol levels go up when the pituitary gland releases another hormone (ACTH). One of its many functions is to reduce inflammation. When your immune system responds to a pathogen or toxin this causes inflammation, which is a good thing (short term). In those with healthy immune and endocrine systems, cortisol works to moderate the inflammation caused by an immune system response, but it does not completely eliminate it.
As cortisol suppresses the ability of white blood cells to secrete chemical messengers, the different varieties of immune-system cells become unable to communicate with each other in a way that would allow them to more effectively fight off infections. Finally, and most remarkably, is the fact that cortisol can actually act as a signal to many immune-system cells to simply shut off and stop working.
So when your cortisol level is high it suppresses the immune system. This is how chronic stress (thus chronically raised cortisol levels) influences the immune system so health problems arise or increases symptoms of already existing disease. This is why you want your cortisol levels generally low and controlled.
Serotonin
Serotonin is an important neurotransmitter produced in the brain and GI-tract (80%) and widely known as the chemical that is responsible for maintaining mood balance. Serotonin production is also influenced by light, exercise and diet. Serotonin’s role is to regulate signal intensity and efficacy. It’s used by all kinds of nerve cells all over the body, and serotonin levels can dramatically alter our behavior. Levels too high can lead to sedation, whereas low levels are associated with debilitating psychiatric conditions and depression. But serotonin also plays a major role in the gut, in amounts way higher than in the brain.
Lack of sleeping negatively affects our brains neuronal signaling, including how it responds to serotonin.Sleep deprivation has been shown to desensitize serotonin pathways, meaning that consistent lack of sleep has a negative impact on our brain’s response to serotonin in general.
Balanced serotonin levels are important and preferably accumulated in a way done by your own body’s processes (sleep cycle, daylight exposure, exercise and diet). However there are some supplements that can help you increase your serotonin levels namely: 5-HTP. I’ll talk a bit more about 5-THP later on.
Melatonin
Melatonin is a hormone secreted by the pineal gland in response to darkness. Melatonin is
produced from serotonin (made from 5-HTP which on its turn is synthesized from tryptophan), through a cascade of enzymatic reactions. Yet another reason to have optimal serotonin levels.
Studies have shown that melatonin can help with sleep problems:
“In a meta-analysis study performed by Brzezinski, et al. in 2005 that included 15 studies of patients with only insomnia, melatonin treatment was shown to significantly reduce sleep onset latency, increase sleep efficiency and increase sleep duration.”
Melatonin acts by working on the suprachiasmatic nucleus (SCN; the master clock). It helps to synchronize the circadian rhythm by affecting both the phase and amplitude of the circadian rhythm. Researchers have found that melatonin levels peak around 12 o’clock at night. But in order for you to benefit from this peak of melatonin you should be in a deeper sleep state, thus going to bed around 10pm, at latest 11pm would be the best.
Dosage and use of melatonin supplements should be paid close attention to:
“With regards to the actual administration of melatonin, it has been shown that the timing of melatonin administration, and not so much the actual dosage, is crucial in producing the best results; this is secondary to the normal physiologic function of the circadian rhythm. For example, it was found that when melatonin was administered at bedtime as a “sleeping pill”, it was not effective unless high doses were used, however, when small doses of melatonin were administered to patients about 2 to 4 hours before bedtime, it was shown to be effective in decreasing sleep latency.”
Unlike conventional sleep medicine, administering melatonin has not been found to cause withdrawal or dependence symptoms. However melatonin is still a hormone which should be handled with seconds thoughts, at the bottom of the article at “Supplements” you can read a bit more about supplementing melatonin.
Growth hormone
Human growth hormone (HGH) is an important part of the body’s endocrine system and is especially active in the growing child’s maturation. HGH is released by the brain into the bloodstream during sleep (stage 3 mainly), and its release is part of the repair and restoration function of sleep and therefore very important.
The hormone is a complex protein produced by the pituitary gland in the brain, and in addition to promoting growth in childhood, it helps maintain healthy bodily tissue even during adulthood. The pituitary gland releases growth hormone non-continuously – the release looks like a pulse. Sleep and exercise induce the release of the hormone.
In normal healthy people, the major period of HGH release is in the first period of Stage 3 sleep during the night. Exercise and sleep are closely related to your HGH levels and when cortisol rises, HGH decreases, indicating that cortisol inhibits the secretion of HGH.
From middle aged on, the brain starts producing lower quantities of growth hormone, but it won’t stop the production. There are people that supplement HGH to keep the body young. However I do not suggest supplementing HGH, it’s still a hormone and it can interfere and destroy your body’s own capacity of production and hormonal balance. Instead, find ways like exercise (high intensity exercise – or HITT exercise – has been related to increasing HGH levels) and a better sleep cycle to naturally increase your HGH levels.
Leptin, Ghrelin & Blood glucose
Leptin is a hormone released by the fat cells that signals satiety to the brain and thus suppresses appetite, it is markedly dependent on sleep duration. Ghrelin is a peptide that is secreted by the stomach and stimulates appetite. Medscape.org explains here:
“The temporal organization of the release of the counterregulatory hormones growth hormone (GH) and cortisol as well as the release of hormones that play a major role in appetite regulation, such as leptin and ghrelin, is partly dependent on sleep timing, duration and quality.”
Sleep restriction was associated with reductions in leptin (the appetite suppressant) and elevations in ghrelin (the appetite stimulant) and increased hunger and appetite, especially an appetite for foods with high-carbohydrate contents (this correlates with serotonin, mainly found in high-carb foods). Medscape.org continues:
“Sleep loss therefore seems to alter the ability of leptin and ghrelin to accurately signal caloric need and could lead to excessive caloric intake when food is freely available. The findings also suggest that compliance with a weight-loss diet involving caloric restriction may be adversely affected by sleep restriction.”
But furthermore, insufficient sleep can lower your glucose tolerance. Researchers have found that when people do not enter the deep sleep stage (stage 3) for several days insulin sensitivity and the ability to break down glucose went down by 25%!
Diseases connected to chronic sleep deprivation:
- Auto immune diseases
- Diabetes
- Cancer (due to impaired immune system)
- Fibromyalgia
- Depression
- Alzheimer’s
- Obesity
- Cardiovascular disease
- Rheumatoid arthritis
- Multiple sclerosis
- Sudden infant death syndrome
- Lupus (and other skin problems like eczema)
- Impaired brain activity and memory
Or connected to the circadian cycle in general:
- ADHD
- Ulcerative colitis (and other GI-tract diseases)
- Crohn’s disease
- Asthma
- Epilepsy
For certain there are more conditions not named above that are connected to the sleep cycle, which isn’t surprising if you consider the fact that most diseases arise from an impaired immune system and that poor sleep and lack of sleep is a key player in impairing your immune system.
What can you do?
- Go to bed early (preferably before 10pm/11pm)
- Make sure to sleep a minimum of 7 hours per night (optimal 8-9 hours)
- Make sure to be exposed to enough daylight every day
- Go for a walk outside every day (preferably in nature and even better when the sun shines!)
- Get enough exercise (think about altering cardio and HIIT)
- Do not eat refined sugars (especially not 3 hours before bedtime!)
- Have a healthy diet (not just for your sleep. See Diet below for foods containing tryptophan)
- Shut down any blue lights 2 hours before sleep (laptops, television, phones. Try it, it works!)
- Do some low intensity yoga or meditation before bed (avoid real exercise that releases endorphin’s)
- Supplements (consider this if the above on its own isn’t helping enough, see Supplements below)
Diet
We know the importance of serotonin for many processes in both the brain and the GI-tract. Serotonin is biochemically derived from the amino acid tryptophan. There are certain foods naturally high in tryptophan like: meat, poultry, milk, yogurt, egg, fish, bananas and peanuts. The foods they found the highest mg of this amino acid are:
- Game meat
- Sea weed, spirulina
- Spinach
- Egg
- Seeds, sesame
- Fish
- Soy protein
- Watercress
- Poultry
- Banana
To improve the uptake of tryptophan into the brain, carbohydrates are required. After the ingestion of carbohydrates, the body releases insulin in response. Fortunately, insulin drives valine, leucine and isoleucine (but not tryptophan) into the cells of the body. Therefore, the proportion of tryptophan among the amino acids left in the blood is increased and this increases the chances of tryptophan crossing into the brain. People on a low carb diet should try to combine the carbohydrates they do eat with the tryptophan containing foods for optimal absorption.
Supplements
5-HTP supplement
Is a chemical by product from tryptophan (to make it yet more complicated).
Tryptophan is first converted to 5-hydroxytryptophan or 5-HTP which is then converted to
serotonin (or 5 HT) in the brain.
Food –> Tryptophan –> 5-HTP –> Serotonin –> Melatonin.
5-HTP is available as a dietary supplement, but please note: you shouldn’t just take 5-HTP on its own! Stoppullinghairout.com explains:
“If a person takes only 5-HTP, the production of dopamine (and the rest of the catecholamines, including norepinephrine and epinephrine) will be inhibited, as the enzyme AAAD will be used primarily for the conversion of 5-HTP into serotonin. This means that if you take only 5-HTP without the proper balance of L-dopa (or L-tyrosine) you will decrease the production of all the catecholamines, including dopamine, norepinephrine and epinephrine. This will make any underlying imbalance between serotonin and the catecholamines worse may lead to an exaerbation of your existing symptoms or create new symptoms.”
It is important to take certain amino acids together to maintain a balance and not provoke other symptoms due to less production of other neurotransmitters. Please do your research before starting supplementing 5-HTP!
Melatonin Supplement
Melatonin is the hormone that sets your clock. This means supplementing melatonin does tie into sleep patterns but not help you maintain sleep through the night. The main concern with melatonin supplements is that it basically is hormone therapy. And as with all hormone therapy’s, it messes with your glands and over time could disable them to function properly. Also, it turns out there hasn’t been done enough scientific study to really backup the efficacy of supplementing melatonin. Could this just be another money maker?
I’m not sure, therefore my recommendation would be to up your melatonin levels through diet as discussed above and maybe by supplementing 5-HTP (but only if you have researched it) and stay away from melatonin supplements.
Magnesium Supplement
Magnesium is an important mineral and many people are deficient in magnesium due to the fact that our soil is getting more and more magnesium (and other minerals) depleted.
“Magnesium is a natural muscle relaxant. It accomplishes this by moving calcium out of the muscles, and back into the bloodstream where it can be mobilized elsewhere.” – The Sleep Solution
Magnesium is easy to supplement. Because ingestion isn’t always absorbed effectively my suggestion would be to apply magnesium oil on your skin every night before bed (or after exercise for the athletes among us, it is great for your muscles!). Another option are Epson salt baths, great for your skin and detoxification too.
Valerian Supplement
Valeriana officinalis is a medicinal herb used since at least the time of ancient Greece and Rome. Outcome of research study’s and opinions differ. Wholehealthchicago.com explains:
“In the brain, valerian is thought to bind to receptors for a nerve chemical called GABA (gamma-aminobutyric acid). By blocking some nerve impulses from reaching the brain, the herb seems to shorten the amount of time it takes to fall asleep as well as improve the quality of sleep that resultsIn addition to promoting sound sleep, valerian has a reputation for easing anxiety and relaxing tense muscles. It may also have a role to play in relieving digestive conditions, such as diverticulosis and irritable bowel syndrome”.
A freeze-dried extract may be the most effective form of the herb. Dosages differ too, do some research before trying valerian and just build up progressively. It’s always better to go low and slow.
Good sleep and the GcMaf connection
The GcMaf protein activates the macrophages (monocyte, white blood cell) in your blood and tissue, and the macrophages will support your immune system by eliminating the harmful pathogens and cells present. If you maintain proper sleep you help strengthen your immune system and therefore support the GcMaf therapy. One is taking GcMaf to help the immune system fight a disease in the first place right? So anything that supports your body’s immune system supports GcMaf therapy. If you manage to strengthen your immune system (even if it’s just a bit) by getting better sleep (thus allowing healing properties of stage 3 sleep during the night), the macrophages can focus on the core of the problem without having other minor buggers to fight off (like flu virions, allergens, you name it).
Conclusion
Adequate quality sleep is so incredibly important for many hormonal and metabolic mechanisms in the body! Not only the brain but many other complex systems are involved and affected by sleep throughout the whole body. Many different substances (proteins, hormones, enzymes) and influences (daylight, time sleep is induced, exercise, foods) have their impact on our circadian cycle. It is clear that your immune system suffers greatly when you are not getting enough quality sleep and we can assume it is one of nature’s way of helping our body heal, whether it is from a cold or from a serious disease!
Luckily, there are things we can do to take control of this cycle and balance out all the substances it involves. Start by making small changes and listen to your body (and mind). Try things out and alter, with given time I am positive you can create a healthy circadian cycle that works for you!
Sources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/
http://www.medscape.org/viewarticle/502825
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/
http://empoweredsustenance.com/melatonin-is-bad-for-you/
http://wholehealthchicago.com/2009/05/19/valerian/
Disclaimer
The FDA has not evaluated these statements. This is not intended to diagnose or treat any disease. All information does not replace advice of your health care provider MD/Dr.
This site assumes no responsibility for how this material is used. Also note that this website frequently updates its contents, due to a variety of reasons, therefore, some information may be out of date. The statements regarding alternative treatments for cancer have not been evaluated by the FDA.
fry the outer cell membranes of cancer cells and microbes they’ve tracked down. Then they casually spit out the dead parts and move on to the next cancer cell, bacteria or virus”
Immune-Activator 