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Gregory Flis

Want to Sleep Better? Let’s Review Adenosine.

Adenosine is a naturally occurring nucleoside in the body. A nucleoside is created roughly by the combination of a nitrogen base and a ribose sugar. This combination leads to the creation of DNA and RNA. You may remember adenosine from high school chemistry as it is the founding member of the bands ADP (adenosine diphosphate) and ATP (adenosine triphosphate), you know, those things you need for energy transport in the body. Your lack of sleep in high school likely is the reason behind that blind spot. Regardless, adenosine also acts as a highly useful neurotransmitter in the central nervous system allowing for rest and relaxation. When you have accumulated enough adenosine throughout the day you will enter sleep preparation.


How can we increase natural adenosine? Here are some ways to potentially enhance adenosine levels:


1. Adequate Sleep:

  • Prioritize sufficient and quality sleep. Adequate sleep is associated with increased adenosine levels and receptor activation in the brain, contributing to wakefulness during the day and sleepiness at night.


2. Regular Exercise:

  • Engage in regular physical activity. Exercise has been linked to increased adenosine levels, potentially contributing to the regulation of energy metabolism and cardiovascular function. It will also decrease the activation of your sympathetic nervous system which is your flight-or-flight, mind-racing, list-making nuisance we experience at 2am.


3. Caffeine Reduction:

  • Caffeine does a great job of binding to, and blocking, adenosine receptors, reducing caffeine intake can lead to higher adenosine levels. Consider limiting coffee, tea, and other caffeinated beverages, especially close to bedtime. If you are an under-responder to caffeine, this may be less necessary for you.


4. Green Tea Consumption:

  • Green tea contains L-theanine, an amino acid that may increase adenosine levels. Consuming green tea in moderation might have a positive impact. Be aware that there is caffeine in green tea and so you should still limit consumption later in the day.


5. Omega-3 Fatty Acids:

  • Include foods rich in omega-3 fatty acids in your diet, such as fatty fish (salmon, mackerel), flaxseeds, and walnuts as Omega-3s may improve adenosine receptor activity.


6. Avoid Excessive Alcohol:

  • Excessive alcohol consumption can disrupt sleep patterns and impact adenosine levels. It will also disrupt your natural ability to reach restorative REM (not the band this time) sleep when you do eventually fall asleep. Moderation in alcohol intake is recommended for overall health.


7. Meditation and Relaxation Techniques:

  • Incorporate stress-reducing activities such as meditation, deep breathing exercises, or yoga. Chronic stress can negatively affect adenosine receptor activity and sleep quality.


8. Dark Chocolate Consumption:

  • Dark chocolate contains theobromine, a compound similar to caffeine. Conversely, moderate intake of dark chocolate may improve receptor activity. However, given the caffeine and sugar content, limit consumption later in the day.


9. Balanced Diet:

  • Adopt a balanced and nutritious diet rich in fruits, vegetables, whole grains, and lean proteins. Proper nutrition supports overall health and can improve adenosine regulation. It is key to limit high carbohydrate sources later in the day as they can result in more blood sugar changes which also affect sleep quality.


10. Hydration:

  • Stay well-hydrated throughout the day with water. However, be mindful to limit excessive water consumption closer to bedtime as the natural shift in diuretic hormone is going to make you feel the urge to urinate more often anyway.

 

Evolution has adapted your body to deftly regulate adenosine on its own. The lifestyle modifications listed allow for the natural process to take place more robustly. Make no mistake, you need sleep. The “I will sleep when I’m dead” mantra of our time is affecting our wellbeing and needs to stop.


Contact Continuum if you need any help adjusting your course.



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