Why does insomnia occur?
Insomnia is often a sign of protein deficiency, as it increases cortisol, which interferes with sleep.
The connection between protein deficiency and insomnia is explained through several biochemical and neuroendocrine mechanisms.
Protein and neurotransmitter synthesis
Proteins are a source of amino acids, which are synthesized in the brain into neurotransmitters responsible for sleep and relaxation.
Tryptophan → serotonin → melatonin – the main pathway that facilitates falling asleep and maintaining circadian rhythms. With a lack of protein, the level of tryptophan decreases, which in turn worsens melatonin production.
Glycine – acts as an inhibitory mediator, lowering body temperature and promoting the onset of sleep.
Taurine and GABA (gamma-aminobutyric acid) – also participate in relaxation mechanisms.
If there is a shortage of amino acids, the balance shifts towards excitatory neurotransmitters (glutamate, dopamine), which hinders falling asleep.
Protein and cortisol regulation
Protein deficiency leads to disruption of the hypothalamic-pituitary-adrenal axis.
With a deficiency of amino acids, the body finds it harder to maintain stable glucose levels. To replenish energy, the stress hormone cortisol is activated, which stimulates gluconeogenesis (including from muscle proteins). Elevated cortisol interferes with the transition to deep sleep, provoking frequent awakenings and shallow sleep.
Protein and blood sugar balance at night
If there is not enough protein in the evening, blood sugar levels drop more quickly. The body perceives this as a threat and releases cortisol and adrenaline again to raise glucose levels. As a result, a person wakes up in the middle of the night, often with feelings of anxiety or a racing heart.
Protein and tissue regeneration
During sleep, recovery processes are actively underway: synthesis of enzymes, hormones, and structural proteins. With a deficiency of building materials, the body perceives this as stress, which also supports high cortisol levels.
Conclusions
Thus, protein deficiency = fewer amino acids for neurotransmitters + unstable sugar + stress load → high cortisol → insomnia.
This is especially noticeable with prolonged protein deficiency, strict diets, or fasting.
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