How To Increase Adenosine

I’ve theorized before that increasing adenosine would both increase sleep drive and sleep depth, that is, increased adenosine would make it easier and more natural to fall asleep, and sleep deeper.

As we go through the day, our brains and bodies accumulate adenosine, a nucleoside. It is a breakdown product or metabolite of ATP, which is the energy molecule we use to do everything. On days you feel more tired or sleep longer, it is typically tied to having more adenosine. Adenosine slows brain activity and can lower dopamine and epinephrine (adrenaline) production in the brain, which naturally helps to induce seamless sleep, drifting off.

Adenosine also has many other functions and benefits for the body and brain, including:

  • Vasodilation
  • Lowering Blood Pressure
  • Immune Function
  • Regulating Inflammation
  • Promoting Healing & Tissue Recovery
  • Decreases Adrenaline

Conversely, on days you wake more tired or days you sleep poorly, you have more adenosine which makes you groggy, fatigued, and need to sleep. Essentially, you are supposed to have low or no adenosine in the morning, and high adenosine in the evening reflecting wakefulness and sleep.

How To Increase Adenosine Naturally

Activity

The more active you are, the more ATP you utilize and thus adenosine you accumulate. This activity isn’t purely physical but mental as well. Its only natural that the more active we are and the more we do each day, the more or earlier we have to sleep. This is mediated by adenosine, and can therefore be used intuitively to help promote sleep. The more you work, the more you play, the more hobbies, interests, and arts you pursue. Exercising your body, expressing your creativity, and engaging your mind will all increase adenosine through activity.

This doesn’t have to be intense exercise like weight lifting, it can be as simple and relaxing as a walk. The more consistent and gentle the exercise, the better it is for sleep. Walking around your yard, taking in the outdoor air each day is all it takes to significantly increase adenosine.

Metabolism

I’ve theorized before that a higher metabolism, which produces and uses more ATP, would naturally thus produce more adenosine as a breakdown product. Like a stream increasing its flow at the headwater, the volume of water downstream increases. This might relate to babies and children whom sleep the most each day, and whom have the highest or healthiest metabolisms. Growth is dependent on ATP or is a metabolic process, and rapid growing is considered to be the reason we all sleep so much as babies, which decreases as we transition into youth.

By extension, some things that increase ATP or metabolism would therefore increase adenosine downstream.

Things that increase ATP:

  • B Vitamins
  • Magnesium
  • Protein
  • Sunlight
  • Thyroid (T4 & T3)

Avoid Caffeine

For most, its natural to avoid caffeine before bed given its effects. Caffeine antagonizes adenosine receptors in the brain, which means it blocks the effects of adenosine there. This is the principle mechanism of caffeine’s effects on energy, focus, clarity, and wakefulness or alertness. Therefore either avoiding caffeine as a whole, or at least not consuming any 8 or so hours before bed would increase adenosine for the purposes of sleep.

Inhibit Breakdown

Certain phytocompounds can inhibit the breakdown of adenosine, naturally leading to its increase. Rather than be a direct, conscious effort, they provide benefit in a more passive or complimentary way; Taking these won’t be enough to produce a significant effect outright.

Compounds That Inhibit Adenosine Breakdown:

  • Berberine
  • Curcumin
  • Stinging Nettle
  • Naringin
  • Quercetin