Sleep Deprivation: Affect on body

We spend nearly a third of our lives doing it but what exactly is sleep?

Sleep isn’t an “off state.” It’s an active biological process that helps maintain stability across every system in the body.

At the core of it all is your circadian rhythm, a 24-hour internal clock aligned with the light-dark cycle of earth. This rhythm regulates when you feel awake or sleepy, and also drives fluctuations in mood, metabolism, hormone release, body temperature, and immune function (and a lot more!).

When your rhythm is steady, you feel "good". When it’s disrupted, everything from your digestion to your focus starts to feel “off.”

Sleep is the result of a controlled shift between two states managed by your brain:

- Wake state: Neurotransmitters like dopamine, norepinephrine, and histamine keep you alert and active.

- Sleep state: GABA and melatonin suppress those arousal signals, allowing the brain to rest and repair.

Two key biological forces control this transition:

- Sleep Pressure (Adenosine): A chemical called adenosine accumulates during waking hours. As it builds up, it creates a drive to sleep. (Caffeine temporarily blocks adenosine receptors, delaying this pressure.)

- The Body Clock (SCN - Suprachiasmatic Nucleus): A small region in the hypothalamus acts as your master clock. Morning light resets this clock, suppressing melatonin and raising cortisol to promote alertness. Evening darkness triggers melatonin release lowers cortisol, preparing your body for rest.

Sleep supports every major biological system:

- Cognitive: Restores focus, memory, and emotional regulation.

- Metabolic: Improves insulin sensitivity and appetite control.

- Hormonal: Rebalances cortisol, growth hormone, and sex hormones.

- Immune: Enhances repair, detoxification, and immune defense.

Sleep is not downtime. It’s maintenance time when your brain reorganizes, your body repairs, and your systems reset.

If you are overwhelmed with choices before optimizing diet, exercise, or productivity: Start here.

Sleep is the base of your health - everything else rests on it.