Reclaiming the Night: Sleep and the Glymphatic System
Sleep has got to be one of the most common concerns people have. It’s not always the one that brings them into the clinic, but it is almost always on their wish list. Ironically, many of their health issues will improve with an appropriate amount of good quality sleep, but those very same health issues also drive sleeplessness. I do wonder about the engineering of the body sometimes, lol! Somehow the negative feedback loops got missed!
Here’s why we need a good night's sleep:
1. The Brain's Nightly Waste Disposal
Our brain's detox system only works while we sleep. The glymphatic system is a relatively new discovery in neuroscience. It is essentially the lymphatic system of the brain that clears out cellular toxins and metabolic debris, reduces inflammation, and allows the brain to function as intended.
Because this system only switches on during deep sleep, chronic sleep disruption means these toxins pool in the brain. This is why healthy sleep architecture is now considered a critical, modifiable risk factor in neurodegenerative conditions like dementia and Alzheimer's disease (Jessen et al., 2015;Verghese et al., 2022).
2. Cortisol Regulation
Cortisol is regulated when we sleep well. Your body doesn’t need to pump out extra stress hormones just to keep you alert during the day. It is naturally alert because it has the ability to respond to regular daily stresses without burning through a ton of adrenal hormones.
3. Fewer Cravings
Our cravings subside when we are rested, as the body has the energy it needs naturally. When you aren't starving your system of fuel during the day, and you actually get a good night's rest, your body stops screaming for quick energy fixes like caffeine, highly processed carbs, sugary drinks, and treats.
4. Regulated Mood and Energy
Moods and energy are regulated because, as I mentioned above, we aren’t reliant on external stimulants or dysregulated adrenal hormones like cortisol that aren’t reliable. Blood sugar spikes or cortisol keeping us wired are no longer a problem when we get appropriate amounts of good quality sleep.
5. Hormone Balance
Regulated cortisol means better regulated reproductive hormones, like progesterone, as well! And that is a massive reason women come to see me, especially as they enter perimenopause.
The Ultimate Catch-22
But here is the kicker. Poorly regulated cortisol, neuroinflammation, poor hormonal regulation, and diets reliant on stimulants and cravings are also the exact reasons we don’t sleep well. Oh, the irony!
As humans, we often look for the "one thing", a pill, a potion, or a quick fix, that will help us sleep. "What do you have to help me sleep?" is a loaded question, because the answer lies in more questions that will pinpoint why you aren’t sleeping.
Let’s break it down a bit more.
Sleep onset difficulty: This is trouble getting to sleep. These people often sleep soundly once they are finally asleep.
Sleep maintenance difficulty: This is trouble staying asleep. This group gets to sleep just fine, but actually staying asleep is really tough!
If you struggle getting to sleep, chances are you have dysregulated cortisol. Working on your stress reduction, night-time routine, sleep hygiene, morning sunlight, caffeine and alcohol reduction, daily diet improvements, and making time for yourself to say 'no' through the day are often really helpful lifestyle interventions.
If sleep maintenance is the problem, and frankly, this is becoming more common, then we need to look at some of the above like stress reduction, morning sunlight, and daily dietary improvements, but also hormonal balance, liver support (it metabolises hormones), alcohol reduction, and inflammation reduction generally.
However, the absolutely massive one here is hormone support. It is the number one reason I see women come in with difficulty staying asleep. It’s usually a 2 AM to 3 AM wake-up that they can’t get back to sleep after. Often, they will just be nodding off as the sun comes up.
Moving Beyond the Band-Aid
If we can get the reason for the sleepless nights right, then the answer is much clearer. Every individual is different, but these are the general areas we need to start with.
It is never "a pill for an ill." It should always be an educated, targeted response that addresses the cause and doesn’t just band-aid the symptom. Honestly? If you don’t identify the driver, the band-aid rarely works anyway.
If you are sick of staring at the ceiling at 3 AM waiting for the sun to rise, let's stop guessing and start tracking down your specific sleep drivers.
Book a 15-Minute First Step Chat with me today. We can chat about what's going on with your nights, look at your hormone and metabolic baseline, and see how we can get your brain's detox system back online. Go on, you good thing!
Further Reading & Peer-Reviewed Resources
Simply Healing is a naturopathic and homeopathic clinic led by Sarah Dobbs, nestled in the rainforest of Kuranda. Just 30 minutes from Cairns. We specialize in Metabolic Balance and holistic health, supporting clients in person across Far North Queensland or online Australia-wide.