It refers to the effect of sleep on the brain and nervous system in the body. Sleep is essential for the human body to develop and function healthily and it is regulated by several different mechanisms and neurotransmitters in the central nervous system.
Sleep is an important part of your daily routine, you spend about one-third of your time doing it.
Quality sleep and getting enough of it at the right times, is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly. Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other.
In fact, your brain and body stay remarkably active while you sleep.
Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake. In particular, Beta-Amyloid, which is a protein associated with Alzheimer’s disease, is believed to cause harm to the brain tissue and memory function over time. During sleep, channels in the brain allow the cerebrospinal fluid to flush beta-amyloid proteins and other debris out of the brain tissue, reducing the buildup of toxins and the likelihood of neurodegenerative disease (Yolanda Smith, 2021).
Everyone needs sleep, but its biological purpose remains a mystery.
Sleep affects almost every type of tissue and system in the body, from the brain, heart, and lungs to metabolism, immune function, mood and disease resistance.
Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including: high blood pressure, cardiovascular disease, diabetes, depression, and obesity. (stroke, 2022).
So, Let’s break this topic down into 5 points:
· Anatomy of Sleep
· Sleep Stages
· Sleep mechanisms
· How Much Sleep Do You Need?
· Dreaming
Anatomy of Sleep
Several structures within the brain are involved with sleep.
That's why I decided to separate and explain one by one:
The hypothalamus – A peanut-sized structure deep inside the brain, contains groups of nerve cells that act as control centers affecting sleep and arousal. Within the hypothalamus is the Suprachiasmatic Nucleus (SCN), clusters of thousands of cells that receive information about light exposure directly from the eyes and control your behavioral rhythm. Some people with damage to the SCN sleep erratically throughout the day because they are not able to match their circadian rhythms with the light-dark cycle. Most blind people maintain some ability to sense light and are able to modify their sleep/wake cycle.
The brain stem - At the base of the brain, communicates with the hypothalamus to control the transitions between wake and sleep. (The brain stem includes structures called The Pons, Medulla, and Midbrain.) Sleep-promoting cells within the hypothalamus and the brain stem produce a brain chemical called GABA, which acts to reduce the activity of arousal centers in the hypothalamus and the brain stem. The brain stem (especially the pons and medulla) also plays a special role in REM sleep, it sends signals to relax muscles essential for body posture and limb movements, so that we don’t act out our dreams.
The thalamus - Acts as a relay for information from the senses to the cerebral cortex (the covering of the brain that interprets and processes information from short- to long-term memory). During most stages of sleep, the thalamus becomes quiet, letting you tune out the external world. But during REM sleep, the thalamus is active, sending the cortex images, sounds, and other sensations that fill our dreams.
The pineal gland - Located within the brain’s two hemispheres, receives signals from the SCN and increases production of the hormone Melatonin. It’s a hormone that is naturally made by the body, and its production is closely “tied” to light. In response to darkness, the pineal gland in the brain initiates production of melatonin, but light exposure slows or halts that production. Drowsiness increases with rising melatonin levels, which is one way that this hormone facilitates sleep. People who have lost their Sight and cannot coordinate their natural wake-sleep cycle using natural light can stabilize their sleep patterns by taking small amounts of melatonin at the same time each day.
Scientists believe that peaks and valleys of melatonin over time are important for matching the body’s circadian rhythm to the external cycle of light and darkness, because light plays a central role in regulating circadian rhythm, the body’s internal clock that signals when to be alert and when to rest. Light also affects the production of melatonin, an essential sleep-promoting hormone (Eric Suni, 2022).
The basal forebrain - Near the front and bottom of the brain, also promotes sleep and wakefulness, while part of the midbrain acts as an arousal system. Release of Adenosine (a chemical by-product of cellular energy consumption). It has an essential function in many biochemical processes and is one of many neurotransmitters and neuromodulators affecting the complex behavior of sleep, particularly the initiation of sleep. In the brain, it is an inhibitory neurotransmitter, meaning it acts as a central nervous system depressant and inhibits many processes associated with wakefulness. While awake levels of adenosine in the brain rise each hour and therefore is believed to be responsible for increasing levels of sleepiness that develop the longer a person stays awake.
During wakefulness, adenosine levels gradually increase in areas of the brain that are important for promoting arousal, especially the reticular activating system in the brainstem. With higher and higher concentrations, adenosine inhibits arousal and causes sleepiness. Then, adenosine levels decrease during sleep. Therefore, scientists have long extrapolated that high levels of adenosine in effect cause sleep. In fact, caffeine found in coffee, tea, and other caffeinated beverages, is a xanthine chemical like adenosine and works to inhibit sleep by blocking the action of adenosine within the brain, which increases wakefulness (Brandon Peters, 2021).
The amygdala - An almond-shaped structure involved in processing emotions, becomes increasingly active during REM sleep.
Sleep Stages
There are two basic types of sleep: rapid eye movement (REM) sleep and non-REM sleep (which has three different stages).
Each is linked to specific brain waves and neuronal activity. You cycle through all stages of non-REM and REM sleep several times during a typical night, with increasingly longer, deeper REM periods occurring toward morning.
Stage 1 - Non-REM sleep is the changeover from wakefulness to sleep. During this short period (lasting several minutes) of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax with occasional twitches. Your brain waves begin to slow from their daytime wakefulness patterns.
Stage 2 - Non-REM sleep is a period of light sleep before you enter deeper sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops and eye movements stop. Brain wave activity slows but is marked by brief bursts of electrical activity. You spend more of your repeated sleep cycles in stage 2 sleep than in other sleep stages.
Stage 3 - Non-REM sleep is the period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed and it may be difficult to awaken you. Brain waves become even slower.
REM sleep - First occurs about 90 minutes after falling asleep. Your eyes move rapidly from side to side behind closed eyelids. Mixed frequency brain wave activity becomes closer to that seen in wakefulness. Your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. It is during this stage of sleep that vivid dreaming is likely to occur, which is proposed to be a mechanism to replay and process mental stimuli in order to extract meaning and create memories. Your arm and leg muscles become temporarily paralyzed, which prevents you from acting out your dreams. As you age, you sleep less of your time in REM sleep. Memory consolidation most likely requires both non-REM and REM sleep.
Sleep mechanisms
We have two internal biological mechanisms:
· Circadian Rhythm
· Homeostasis
Work together to regulate when you are awake and sleep.
I. Circadian Rhythms
Circadian rhythms direct a wide variety of functions from daily fluctuations in wakefulness to body temperature, metabolism, and the release of hormones. They control your timing of sleep and cause you to be sleepy at night and your tendency to wake in the morning without an alarm. Your body’s biological clock, which is based on a roughly 24-hour day, controls most circadian rhythms.
Circadian rhythms synchronize with environmental cues (light, temperature) about the actual time of day. It helps control your daily schedule for sleep and wakefulness. Most living things have one. Circadian rhythm is influenced by light and dark, as well as other factors.
There are several components that make up your body’s circadian rhythm. It is one of four biological rhythms in the body.
First, cells in your brain respond to light and dark. Your eyes capture such changes in the environment and then send signals to different cells about when it’s time to be sleepy or awake. Those cells then send more signals to other parts of the brain, which activate other functions that make you more tired or alert (Nick Villalobos, 2022).
Hormones like melatonin and Cortisol may increase or decrease as part of your circadian rhythm. Melatonin is a hormone that makes you sleepy, and your body releases more of it at night and suppresses it during the day. Cortisol can make you more alert, and your body produces more of it in the morning.
Other hormones that play a role in alertness and circadian rhythm include:
· Vasopression
· Acetylcholine
· Insulin
· Leptin
Clusters of sleep-promoting neurons in many parts of the brain become more active as we get ready for bed. It’s neurotransmitters can “switch off” or dampen the activity of cells that signal arousal or relaxation. GABA is associated with sleep, muscle relaxation, and sedation. Norepinephrine and orexin (also called hypocretin) keep some parts of the brain active while we are awake. Other neurotransmitters that shape sleep and wakefulness include histamine, adrenaline, cortisol, and serotonin.
Body temperature and metabolism are also part of your circadian rhythm.
Your temperature drops when you sleep and rises during awake hours. Additionally, your metabolism works at different rates throughout the day.
Other factors may also influence your circadian rhythm.
Your rhythm may adjust based on your work hours, physical activity, stress and anxiety, and additional habits or lifestyle choices.
Age is another factor that influences your circadian rhythm. Infants, teens, and adults all experience circadian rhythms differently.
II. Homeostasis
Sleep-wake homeostasis keeps track of your need for sleep. The homeostatic sleep drive reminds the body to sleep after a certain time and regulates sleep intensity. This sleep drive gets stronger every hour you are awake and causes you to sleep longer and more deeply after a period of sleep deprivation.
Factors that influence your sleep-wake needs include medical conditions, medications, stress, sleep environment, and what you eat and drink. Perhaps the greatest influence is the exposure to light. Specialized cells in the retinas of your eyes process light and tell the brain whether it is day or night and can advance or delay our sleep-wake cycle. Exposure to light can make it difficult to fall asleep and return to sleep when awakened.
Night shift workers often have trouble falling asleep when they go to bed, and also have trouble staying awake at work because their natural circadian rhythm and sleep-wake cycle is disrupted. In the case of jet lag, circadian rhythms become out of sync with the time of day when people fly to a different time zone, creating a mismatch between their internal clock and the actual clock.
How Much Sleep Do You Need?
Your need for sleep and your sleep patterns change as you age, but this varies significantly across individuals of the same age. There is no magic “number of sleep hours” that works for everybody of the same age. Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development (especially of the brain). School-age children and teens on average need about 9.5 hours of sleep per night. Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter, lighter, and interrupted by multiple awakenings. Elderly people are also more likely to take medications that interfere with sleep (Disorders, 2022).
In general, people are getting less sleep than they need due to longer work hours and the availability of round-the-clock entertainment and other activities.
Many people feel they can "catch up" on missed sleep during the weekend but, depending on how sleep-deprived they are, sleeping longer on the weekends may not be adequate.
Dreaming
Everyone dreams. You spend about 2 hours each night dreaming but may not remember most of your dreams. Its exact purpose isn’t known, but dreaming may help you process your emotions. Events from the day often invade your thoughts during sleep, and people suffering from stress or anxiety are more likely to have frightening dreams. Dreams can be experienced in all stages of sleep but usually are most vivid in REM sleep. Some people dream in color, while others only recall dreams in black and white.
I. References
Brandon Peters, M. a. (04 de March de 2021). Very Well Health. Fonte: https://www.verywellhealth.com/adenosine-and-sleep-3015337#:~:text=During%20wakefulness%2C%20adenosine%20levels%20gradually,adenosine%20levels%20decrease%20during%20sleep.
Disorders, N. I. (01 de April de 2022). Fonte: National Institute of Neurological : https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep#top
Eric Suni, S. W. (07 de April de 2022). Sleep Foundation. Fonte: https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
Nick Villalobos, M. a. (30 de March de 2022). HealthLine. Fonte: https://www.healthline.com/health/healthy-sleep/circadian-rhythm
stroke, n. i. (01 de april de 2022). Fonte: national institutes of health national institute of neurological disorders and stroke: https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep#top
Yolanda Smith, B. (18 de March de 2021). News Medical life Science. Fonte: https://www.news-medical.net/health/Neuroscience-of-Sleep.aspx#:~:text=The%20neuroscience%20of%20sleep%20refers,in%20the%20central%20nervous%20system.
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