sleep for health, well-being, and recovery

sleep

a vital, active state of rest characterized by altered consciousness, reduced sensory activity, and inhibited muscle movement

sleep essential for

cognitive function

memory consolidation

repairing cells

regulating hormones

boosting immune system

9

__% of American adults reported falling asleep during the day (unintentionally)

37

__% of 20- to 39-year-olds report short sleep duration

40

__% 40- to 59-year-olds report short sleep duration

3

__% of adults report less than 7 hours of sleep during a typical 24-hour period (even 30 minutes less than the minimum carries consequences)

sleep

this happens during _____: the body repairs, recovers, and rebuilds

brain, slow, released

these processes happen during sleep:

➢The ____ performs a cellular cleansing 

➢Breathing and heart rates ___; blood pressure decreases 

➢Hormones are _____ to repair tissue 

repair, produce, remove

With perpetual under rest, the processes during sleep are disrupted and the body cannot _____ tissues and blood vessels, _____ hormones, or ____ waste 

immunity, hormones, blood, cancer

why is sleep important?

• Boosts ____

• Balances metabolism and ____

• Regulates ____ sugar levels

• Suppresses ____ cell growth

sleep

____ plays a critical role in the repair and maintenance of all systems of the human body. 

endocrine system

what is responsible for hormone and neurotransmitter generation/regulation influencing metabolism,

growth and development,

tissue function,

sexual function,

reproduction, 

sleep and mood in addition to other things

endocrine system def

a network of glands that produce and release hormones to regulate bodily functions and maintain homeostasis (hypothalmus)

controls

endocrine system ____ HGH production

testosterone

endocrine system helps with ____ production (think men)

creatine, strength

endocrine system

• Controls ____ availability/produced = ATP production, and therefore ____ gains.

IGF-1

endocrine system

Controls __-_ (insulin like growth factor)= muscle synthesis-protein actually stimulates release of this hormone

muscle mass

everything the endocrine system does leads to control of ____ __ and
muscle mass perpetuates the cycle
(more/less HGH, T, C)

hormone, tissues, metabolic

how does sleep recharge the endocrine system?

optimizes ____ production

repairs _____

balances _____ processes

circadian rhythm

how sleep recharges endocrine system?

Primarily driven by the ____ ____
(internal clock) and slow-wave sleep (SWS)

toxic waste

during sleep, the brain removes ____ ___

Deep Sleep Growth Hormone Release

Sleep recharge endocrine system

The majority of human growth hormone (HGH)—essential for tissue repair, muscle growth, and cell regeneration—is released during deep (slow-wave) sleep

DSGHR

Cortisol Reduction (Stress Management)

Sleep recharge endocrine system

Cortisol, the stress hormone, reaches its lowest levels at night. Sleep inhibits HPA (hypothalamic-pituitary-adrenal) axis activity, allowing the body to recover from daytime stress

Appetite Hormone Balancing (Leptin/Ghrelin)

Sleep recharge endocrine system

Sleep regulates appetite by keeping leptin (which signals fullness) high and ghrelin (which stimulates hunger) low, preventing metabolic disruption

Insulin Sensitivity and Blood Sugar Management

Sleep recharge endocrine system

Proper sleep enhances insulin sensitivity, allowing the body to manage blood sugar effectively and reducing the risk of insulin resistance (pancreatic health)

Melatonin Production

Sleep recharge endocrine system

Darkness signals the pineal gland to produce melatonin-regulates the sleep-wake cycle, acts as a powerful antioxidant

Reproductive Hormone Stabilization

Sleep recharge endocrine system

 REM sleep regulates reproductive hormones, with a substantial portion of testosterone and other sex hormones produced during sleep

Glymphatic System "Garbage Disposal"

Sleep recharge endocrine system

 Brain's glymphatic system clears metabolic wastes like amyloid-beta, which is critical for supporting the overall neuroendocrine system (clearance rates 10 times higher during sleep)

hypothalamus

Sits on top of the brain stem, has groups of nerve cells that controls sleep and wakefulness

Suprachiasmatic nucleus (SCN)

Within hypothalamus:
_______ ____ — thousands of cells that receive information about light exposure from eyes and control behavioral rhythm. 

brainstem

Within hypothalamus:

The ____, (pons, medulla, and
midbrain), controls transitions
between wake and sleep. 

GABA

Sleep-promoting cells within the hypothalamus and the brain stem produce a brain chemical called ___, which reduces activity in the hypothalamus and the brainstem

thalamus, cerebral cortex

_____ sends/receives information from the
senses to the _____ ___. Most stages of
sleep, the thalamus is 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

pineal gland

The ____ ____: Receives signals from the SCN, increases
production of the hormone melatonin, which help induce
sleep once the lights go down

basal forebrain

The ____ _____, near the front and bottom of
the brain, also promotes sleep and wakefulness.
Release of a chemical called
adenosine from cells helps make you feel sleepy.
Caffeine counteracts sleepiness by blocking the
actions of adenosine.

amygdala

The _____, an almond-shaped structure
involved in processing emotions, becomes
increasingly active during REM sleep

ways to position yourself for sleep

similar bedtime / ROUTINE

relaxing activities

calming music

reduce caffeine intake

reducing alcohol

no screens before bed

melatonin

screens bad before bed

Suppresses the production of ____, the hormone that regulates sleep, tricking your brain into thinking it is daytime; causing a reduction in sleepiness and delayed sleep onset

circadian rhythm

screens bad before bed

Disrupts the natural ____ ____, makes it harder to fall asleep, reduces sleep quality, causes increased alertness at night

ALSO

reduced sleep quality

long-term health risks

plants, tiny, fermented, caffeine

what helps you have a better sleep

eating lots of ____

eating a ___ dinner

try eating more _____ foods

cut _____ (takes 10 hours to metabolize)

9

try not to sleep more than _ hours

not enough sleep causes

endocrine function and recovery is impacted, dramatically influencing

how we feel,

are tempted to eat and drink

how we are able to perform physically, mentally, emotionally (mood) and beyond.  

practical results of chronic poor sleep

crave junk food

hunger hormones become unbalanced

eat more and burn fewer calories

increased blood sugar levels - could lead to metabolic disorders

results of chronic poor sleep

Increased cortisol (higher stress)

elevated ghrelin (increased hunger)

decreased leptin (lower satiety)

diminished growth hormone, which can lead to fatigue, weight gain, and insulin resistance

enough sleep performance gains

• Increased motivation

• Recovery & muscle strength improves

• Regulate stress better

• Store energy in muscles better

• Better situation awareness

• Better memory consolidation

• Better reaction time