Ep. 3 -The Body & Brain While you Sleep

The Sleep & Health Podcast

This episode is dedicated to looking at the essential functions and processes that happen while you are sleeping. We look at the vital restorations, resetting and repairs that are happening in the brain and the body to keep you healthy and balanced and ready for the world!

The 11 Systems

All these systems repair, restore, balance and need regular sleep. Each system has a timer co-ordinated by your circadian rhythm.

Cardiovascular, Digestive, Endocrine, Immune, Muscular, Nervous, Urinary, Reproductive, Respiratory, Skeletal & Integumentary (skin, hair, nails, sweat & oil glands).

4 Essential Physical Functions

1. Growth Hormone Secretion

Crucial for repairs, known as an elixir of life and youth. It repairs muscles and rejuvenates skin. About 70% of growth hormone is secreted during slow wave deep sleep. After we hit 40, growth hormone secretion drops dramatically.

Avoid stimulants and sedatives -caffeine and alcohol as they disrupt sleep

2. Fertility & Sex Hormones

The drivers of sexual function and desire are all dependent upon good sleep to work well. Less than 5 hours reduces testosterone to that of a man 10 years older.

3. Metabolic Hormone

The hormones that tell us when to eat and when we are full are profoundly impacted by a lack of sleep. The way our body deals with energy is also negatively impacted.

4. Immunity

What we want is an immune system with an appropriate immune response. People often talk about “boosting” immunity and that’s not always a good thing.

Besedovsky L, Lange T, Haack M. The Sleep-Immune Crosstalk in Health and Disease. Physiol Rev. 2019 Jul 1;99(3):1325-1380. doi: 10.1152/physrev.00010.2018. PMID: 30920354; PMCID: PMC6689741.

4 Essential Mental & Psychological Repairs

1. Glymphatic Drainage

The brain cleans itself and flushes out toxins and plaque. Essential for your long terms brain health.

2. Emotional Health & Wellbeing

We decide what is useful and what we need to forget! We embed the positive emotions and gets rid of the negative emotional turmoil.

3. Neuroplasticity

Cognitive function, learning and how we embed memory happens during sleep. All learning is happening while we sleep!

4. Dreaming

This is how we simulate real life dangers and stressful events. Hugely important for our mental wellbeing.

Action Points

Mindset shift - Re-evaluate how you prioritize your bedtime and your sleep. If you are not getting enough sleep and going to bed on time all of the above functions, repairs will suffer.

The repairs, restoration and re-setting will take care of itself as long as you are getting sufficient quality sleep.