30 Sep How Your Genes Affect Sleep: What Your DNA Can Tell You
Sleep is like your body’s maintenance and reset system. Great sleep can have a positive effect on your health, including immunity, brain function, gut health, mood, metabolism, and much more.
However, poor sleep is not random. Your genes have an impact on your sleep. Because YOLO Health’s DNA test for sleep can reveal genetic markers linked to your sleep quality, circadian rhythm, and insomnia. DNA testing is a practical tool to help you understand and improve your sleep quality.
The Science Behind Sleep and Genetics
Your body works on an internal 24-hour cycle—your circadian rhythm. Your circadian rhythm responds mostly to light and dark environments. In other words, darkness signals that it’s time to sleep, then there’s a drop in body temperature, and the release of melatonin, the sleep hormone, finally kicks in. When light comes, it stimulates a rise in body temperature and the release of the stimulating hormone cortisol, promoting wakefulness.
There are a number of genes that affect your sleep quality, duration, cycle, or sleep loss. CLOCK, PER3, MTNR1B, and ADORA2A are the key genes that affect sleep.
Genes that affect sleep:
- CLOCK Gene
- As the name suggests, the CLOCK gene regulates your internal clock, your circadian rhythm. This gene determines whether or not you’re a night owl or an early bird.
- PER3
- The PER3 gene works in opposition to the CLOCK gene. The CLOCK gene activates the PER gene. The PER gene then inhibits the transcription of the CLOCK gene. This process occurs every 24 hours.
- MTNR1B
- MTNR1B is found mainly in the eyes and brain and is involved in the body’s receptivity to melatonin, the ‘sleep hormone’, which is released in response to darkness.
- ADORA2A
- The ADORA2A gene is an adenosine receptor, a byproduct of energy (ATP) release. This gene also regulates dopamine release, which facilitates sleep.
What DNA Testing Can Reveal About Your Sleep
With Because YOLO Health’s easy at-home DNA test, you can learn more about your unique genetic markers that affect your sleep. Additionally, you will receive actionable tips to improve your sleep based on your results. For example, if you have the variant that causes low ADORA2A activity and increased caffeine sensitivity, consuming caffeine in the evening may affect your ability to fall asleep or have restful sleep.
However, your results are not a diagnosis. Rather, your at-home DNA test highlights potential predispositions. With this knowledge, you can make healthier choices to prevent certain diseases.
DNA-based Tips to Improve Sleep
- Early bird or night owl
- Adjust your work and light exposure to fit your natural circadian rhythm. If you’re an early bird, try to avoid strenuous exercise in the evening as it may keep you awake.
- Caffeine-sensitivity
- If you have caffeine sensitivity or your body struggles to metabolise caffeine, avoid caffeine. This includes black tea and green tea—especially after midday, and try to stick to just one cup per day.
- Insomnia
- Establishing a routine and practising good sleep hygiene helps your body prepare for sleep For example, a warm shower, reading a book, or going for a short walk outside can prime your body to get ready for sleep.
- Melatonin receptivity
- If you are genetically predisposed to poor melatonin receptivity, you may experience sleep disturbances. Keeping your lights dim in the evening and avoiding screens at least one hour before bed can improve your quality of sleep and assist with the release of melatonin.
- Lifestyle
- Avoiding heavy meals in the evening (no later than 3 hours before bed), regulating stress (you are allowed some peace!), a clean sleeping environment, and at least 7-9 hours per night can improve the overall quality of your sleep.
Personalised Sleep Health Through DNA
Getting your DNA tested can form part of a holistic wellness approach to better your sleep and your overall health. With Because YOLO Health’s at-home DNA test, you can gain insights into your diet, stress, exercise, and sleep. Knowing your genetic profile empowers you to make the best decisions for your health, well-being, and your sleep.
DNA-based guidance supports long-term lifestyle changes that are unique to YOU; not one-size-fits-all or generic. Backed by science and supported by nutrigenomic and epigenetic specialists, you can rest assured that you receive high-quality advice and insights.
Explore Because YOLO Health’s DNA test for sleep to discover your personal sleep blueprint.
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