Exploring the science behind sleep: how adenosine builds your sleep drive and melatonin regulates your circadian rhythm.
The brain is a complex network where electrical signals cause neurotransmitters to be released through pathways of neurons. Neurotransmitters are chemical messengers that facilitate communication within the brain and throughout the nervous system.
Of the many neurotransmitters in our brains, one class called Purines contains ATP (Adenosine Triphosphate) and Adenosine.
ATP can be thought of as an energy currency that helps with muscle contraction and transmitting brain signals.
The brain consumes more ATP than any other body part and, in this process, creates adenosine as a byproduct.
To facilitate the storage and release of energy throughout the body.
The more physical and mental activity we engage in for longer durations, the more ATP is used
The more ATP used, the more adenosine is built up as a byproduct
The more adenosine we have built up, the stronger our sleep drive
How Adenosine Affects Sleep:
Dr. Adavadkar (2023) explains, "Scientists hypothesize that when you stay awake for too long, the accumulating adenosine begins to limit activity in areas of your brain associated with wakefulness, allowing your sleep drive to kick in."
Limits activity in brain areas associated with staying awake
Has a sedative effect and helps the brain reach deeper sleep stages
While you sleep, the brain converts adenosine back into ATP, essentially eliminating your sleep drive and helping you to awaken feeling restored.
It is important to understand that these substances can inhibit the effects of adenosine:
Caffeine
Theophylline (bronchial stimulating medications)
Flavonoids (found in alcoholic beverages, soy products, and other foods)
Melatonin is another essential chemical involved in the process of sleep. While melatonin and adenosine are both part of our sleep drive, they operate and are influenced by different factors.
Melatonin is a hormone produced in the brain as a response to darkness. Melatonin sends a signal to the body to prepare for sleep.
Melatonin doesn't make you sleep; it makes you sleepy.
Melatonin declines as we are exposed to daylight, making us more alert
Melatonin slowly builds as we are exposed to darkness, making us tired
Melatonin sets what is known as the Circadian Rhythm which is a sleep-wake cycle aligned with the day-night cycle.
It is important to understand that being exposed to bright blue and green daytime-like lights before bed inhibits the effects of melatonin.
Melatonin is available as a sleep supplement; however, it is not recommended for long-term use.
If you are experiencing problems falling asleep or staying asleep, the American College of Physicians recommends CBT-I as a first-line approach for insomnia.
Jon Ray LMFT, is certified in CBT-I (Cognitive Behavioral Therapy for Insomnia).
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If you're having trouble falling asleep or staying asleep, CBT-I (Cognitive Behavioral Therapy for Insomnia) is the American College of Physicians' recommended first-line treatment. Our certified CBT-I therapist, Jon Ray LMFT, can help you address sleep issues using evidence-based approaches.