Collagen and Sleep
Collagen is the natural proteinous component of skin that maintains the shape of the body surface. Collagen is the main building block for cartilage, bone, skin, lips, tendons, joints and other related organs and tissue. Collagen is necessary for the maintenance of skin structure, firmness and elasticity . Collagen and elastin form the mesh network under the skin and hold the fat in its position. As exogenous collagen is used for cosmetic as well as medical purposes, to help with repairing and healing of the body’s tissues .
The body produces enough amount of collagen, but its production is gradually declining due to the aging process. The rate of decline is almost double in women as compared to men and almost half of the total amount of collagen decrease by the age of 50 years in women.
According to Dr. Ananya Mandal, Collagen is a fibrous protein made up of a specific amino-acids, which are built up of carbon, hydrogen, and oxygen. Collagen contains a significant amount of different amino acids like Arginine, Proline, Hydroxyproline, and Glycine, which cover about 60% of all the amino acids in the human body. Collagen makes up one-third of the protein and is an essential component of the human skeleton and skin. The components present in collagen are beneficial for deep sleep, skin health, leaky gut, cellulitis, strong teeth, healthy heart and liver .
There are several benefits of collagen, but what does collagen do for sleep?
Why deep sleep is necessary?
Scientists are dividing your sleep into four stages. The stage 1 and 2 unplugged us from the world until we enter in stage 3 of sleep. Stage 3 is known as deep sleep stage. At this stage, the activity of the brain becomes minimum and blood starts to move towards the peripheral region of the body. This is beneficial for the proper functioning of the skin. Stage 4 is known as rapid eye movement (REM) stage. Our brains turn out to be hectically dynamic in REM stage, as well, considerably more so than when we are conscious. Dreaming happens during this stage. Each stage lasting for 1 to 2 hours.
Most of the restorative works of the body start during deep sleep and rapid eye movement. So, deep sleep is necessary for neural activity, body development, toxin removal, physical reestablishment and hormonal regulations. Without deep sleep, you’re more likely to become ill, feel anxious and depressed, and gain weight. According to Hagen et al. (2013), those who sleep less than 7 to 8 hours per days are at significant risk of poor memory, neural damage, workplace accident, higher body mass index (obesity), low bone mineral density, diabetes, cardiovascular diseases and poor eyesight . They are also at significant risk of mortality.
REM sleep stage is necessary for proper functioning of the brain including, learning abilities, emotions, memories synthesis and activity necessary for higher-level thought. An absence of REM sleep results in difficulty in concentration and decrease cognitive abilities .
What happens during deep Sleep?
Different studies reported that toxic molecules or proteins involved in neurodegenerative diseases store in the space between brain cells . When we sleep the blood starts to move towards the peripheral region and remove the toxic molecules or proteins from brain cells and its neuron that are by-products of neural activity when we’re awake. Unfortunately, this process starts during deep sleep stage. If we are not getting deep sleep, the toxins remain in neurons, causing damage and ultimately impairing the functioning of the brain such as emotional reactivity, reactivity, problem-solving, concentration on work and process information .
Side effects of sleep deprivation
If you are not getting enough sleep then there is a chance of severe health problems such as obesity, diabetes, stroke, heart attack and impaired cognitive system. The person always feels stress because of overproduction of stress hormone such as cortisol. Cortisol is bad for your immune system. You can be a victim of multiple diseases if your immune system is not working properly .
cortisol breaks down skin collagen that is required for the maintenance of skin structure, firmness and elasticity .
So, it can make you look older. In men, sleep deprivation reduces sperm count and testosterone levels .
Many studies confirmed that people who get deep sleep live longer, healthier lives, but I think that occasionally this isn’t inspirational enough. So, you must have to consider the following side effects of sleep deprivation.
- Heart problems
- Risk of obesity
- Growth suppression
- Increase temperature
- Increase heart rate
- Muscle spasms
- Memory loss
- Impaired moral judgment
- Increase stress
- Decrease creativity
- Decrease testosterone
- Increase cortisol
- Risk of diabetes
Health benefits of Deep Sleep
Deep sleep is necessary for health. Deep sleep increases the work performance and quality of life. It reduces the anxiety and stress level. Besides this, it also improves the mood and sex life of an individual. There are several other benefits of deep sleep but we are presenting some of these impressive benefits:
Sleep helps to lose weight
During sleep, the rate of metabolism is increased because of rest and digest condition. In metabolism, the body produces brown fat that keeps you warm. So, brown fat produces heat that burns calories and this heat also helps you all to lose weight during the daytime. A person can burn a lot of calories with just 8 hours of sleep. There is no need for extra burdens like exercise and diet plan. Although these things are beneficial and you can get extra benefits.
Sleep helps to reduce stress
Stress is not good for your health. Cortisol is the hormone associated with stress. Sleep deprivation triggers the production of stress hormone. You cannot perform your everyday task in stress condition. Your work and diet will be disturbed just because of stress. So, stress will not be the part of your life. You can remove stress from your life by getting enough sleep.
Sleep helps to maintain the immune system
Deep sleep is necessary for the proper functioning of immune system and without deep sleep, your body will be more vulnerable to infectious diseases. A loss of sleep can increase the response of the immune system in the body that increases inflammation and can cause tissue damage. A study conducted by Lange et al. reported that sleep helps to increase the efficacy of immune responses by shifting the balance of Interleukin-12 and Interleukin-10 (both Interleukins are involved in the development and regulation of the immune system) .
How collagen helps in sleep deprivation
Collagen is beneficial in insomnia because of its glycine content . Studies on the human being confirmed that glycine is beneficial in anxiety-related disorders because of its neuroprotective properties [10, 11]. As it reduces the anxiety and stress, it is beneficial for deep sleep. A well balanced diet of whole based nutrition can promote sleep. The glycine in Vital Proteins Collagen Peptides can help calm your mind to get a restful night’s sleep .
Collagen contains bioactive peptides. A peptide is a string of amino acids that is too little to be known as a protein. In the body, peptides are frequently flagging particles. They assume an imperative part of the hormone regulation. The peptides in hydrolyzed collagen are anything but difficult to process and promptly influence your health .
For instance, the skin of fish, cow, and pig contain peptides that have been found to maintain blood pressure in the peripheral region of the body. These same peptides have even been detached and utilized as another option to medicines that control blood pressure . Because collagen normally bolsters solid pulse, it likewise enhances sleep. Without a doubt, a sleeping disorder and poor rest have been connected to high blood pressure .
Studies confirm the efficacy of collagen in sleep
A study conducted by Yamadera et al. reported that ingestion of glycine, which is available in a rich amount in collagen before bedtime is the best alternative of traditional hypnotic drugs like benzodiazepines to improve the quality of sleep. The study involved the human subjects who have to complain of unsatisfactory sleep. The study evaluated the polysomnography (PSG) changes during sleep, daytime cognitive function, and daytime sleepiness. Collagen (glycine) improved the efficacy and quality of sleep. It also shortened polysomnography latency both to slow wave sleep and sleep onset without changing sleep pattern .
Similarly, a study conducted in Japan reported the efficacy of collagen in sleep deprivation. The study found that oral ingestion of glycine (present in collagen) significantly improve the quality of sleep. The study found a significant concentration of glycine in cerebrospinal fluid and plasma that is associated with the decline in core body temperature. A decline in core body temperature is associated with improvement in sleep quality. The onset of sleep is known to involve a decrease in the core body temperature. Besides this, glycine maintains a low core body temperature in humans during sleep .
Another case-control study checks the efficacy of glycine in comparison with placebo. The subjects ingested glycine before bed reported a significant decrease in fatigue and improve the quality of sleep .
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