A sound night’s sleep is essential to overall wellness. A good night’s sleep improves your mood, energy levels, and ability to think clearly. However, when you don’t get enough sleep, everything, including your metabolic health, soon goes awry.
Yes, it is correct. Insidiously, sleep affects how your body consumes and stores energy. According to studies, people who routinely get less than the recommended amount of sleep are more likely to develop weight gain, obesity, Type 2 diabetes, and heart disease, among other cardiometabolic issues (1, 2, 3, 4).
How Poor Sleep Quality Impacts Your Metabolic Health
Here are five ways that a poor night’s sleep affects your metabolism, along with suggestions for improving both your sleep and your health:
1. It could cause physical stress.
Stress and sleep go through comparable physiological mechanisms (5). Stress can make it difficult to fall asleep and stay asleep in addition to making it difficult to get a good night’s sleep. It’s a destructive loop that messes with your health.
Let’s investigate why this occurs: A hormone called cortisol is released while you’re under stress. The hormone helps you feel alert and invigorated during brief stress spurts, although it has a circadian pattern like sleep. Naturally, cortisol levels rise in the morning to assist you get out of bed and fall in the evening, just as melatonin levels rise to promote sleep (5).
According to research, sleep deprivation and insomnia cause increased amounts of cortisol during the day, which not only throws off your sleep-wake cycle but also encourages muscle breakdown and fat storage (5). High blood pressure, diabetes, osteoporosis, and inflammation may all be influenced by persistently elevated cortisol levels (6).
2. It depletes your energy to work out.
There are numerous ways that exercise improves metabolic health (7). It enhances insulin sensitivity and blood sugar regulation, boosts daily energy expenditure, increases the amount of lean muscle mass in your body, lowers blood pressure, and so on.
However, physically demanding oneself might not sound appealing when you’re exhausted. Studies reveal that adults who are tired participate in more sedentary behaviors (such as napping, reclining, or relaxing), take fewer steps, and engage in less moderate to strenuous physical exercise (8).
Sleep may very likely be a significant element in your exhaustion, even though there are many other possible causes.
3. Your blood sugar rises as a result.
It seems that when your sleep is disrupted, even for a single night, your cells become less insulin-sensitive (9).
The hormone insulin aids in the movement of blood sugar, or glucose, from the circulation into cells where it can be used as an energy source or stored in the liver for later use. Insulin resistance occurs when cells do not respond to the hormone, which causes blood glucose levels to stay higher than they should (10).
Let’s imagine that you consume a piece of fruit every morning. This food may cause your blood sugar to jump if you don’t get enough sleep, but if you do, your blood sugar levels may rise and fall more steadily.
This poor blood sugar regulation over time may result in persistently high blood glucose, which is a risk factor for diabetes.
However, getting too little sleep on its own increases the chance of developing diabetes. In a study involving nearly 2,000 healthy adults, researchers discovered that the odds of prediabetes increased for those who reported sleeping five hours or less per night as opposed to those who slept roughly seven hours (11).
A different study that combined data from more than a million people discovered that people who slept for five hours or less had a 48% higher risk of developing diabetes (12).
4. It may alter your body composition.
Elevated insulin levels combined with elevated cortisol levels resulting from sleep deprivation can lead to unfavorable alterations in body composition, hence promoting the growth of belly fat (13).
These hormones encourage the body to store fat, which makes soft tissues—like muscles—a more desirable source of energy. As a result, your metabolism slows down when your fat mass rises and your lean muscle mass falls.
5. It increases your hunger.
Leptin and ghrelin, the hormones that regulate hunger, are directly impacted by poor sleep. More specifically, sleep deprivation lowers leptin, the hormone that tells the brain when it’s full (14). The hormone that increases appetite, ghrelin, is produced concurrently.
This may lead to increased hunger and cravings, which may make it harder to keep your weight in check. Research indicates that individuals with lower sleep quality tend to consume more high-calorie snacks and foods (15).
In addition, they consume less fiber and protein—two nutrients necessary for both satiety and metabolic health—than people who get seven or eight hours of sleep every night (16). It helps to control these hormones that cause hunger and facilitates the choice of nutritious foods when getting enough sleep.
Related Post: 10 Smart Ways to Boost Your Metabolism
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How Much Sleep is Necessary for You?
For best health, it is generally advised to get seven to nine hours of sleep every night (17). Short sleep duration—typically defined as five to six hours per night or less—has been related to impaired metabolic health, longevity, and gastrointestinal health, according to several long-term studies (18,19). Oversleeping can also have comparable negative effects on health (20).
Nevertheless, each person has a varied optimal range for sleep. Six or seven hours of sleep may be plenty for some people to feel rested, while others may need eight or nine hours—or perhaps even more—of sleep daily. Moreover, women typically require a little bit more sleep than males (21). To feel your best, it’s crucial to understand (and respect) how much sleep you require each night.
Don’t worry if you’re not receiving the sleep you require right now: There are several methods to raise the quality of your sleep every night; let the following suggestions be your first step.
Strategies to Boost Your Metabolism & Sleep
A third of adults in the United States do not obtain the necessary seven to nine hours of sleep per night, and 88% of them are metabolically unhealthy (22). Thus, most of us can still do better. Here my recommendations:
how to boost your metabolism & sleep
Increase your fiber intake: Studies reveal that eating a diet heavy in sugar and saturated fat but low in fiber leads to less restful sleep, while eating more fiber promotes deeper, more restorative sleep (23). Fiber’s significant effects on blood sugar homeostasis, appetite control, and satiety may be one explanation.
Get your body moving every day: Research indicates that consistent exercise can enhance the length and quality of your sleep. It has been demonstrated that even 30 minutes of exercise increases sleep duration by 15 minutes when compared to non-exercisers (24). Regular exercise also promotes muscle growth, a healthy weight, and more effective energy usage by your body.
Think about using a supplement to help you sleep: Take into consideration taking a sleep pill if you frequently find yourself unable to unwind before bed due to racing thoughts. A well-studied component that has been demonstrated to reduce tension and encourage calmness is magnesium (25). Additionally, it stimulates the receptors for the neurotransmitter gamma-aminobutyric acid (GABA), which promotes relaxation.
Establish a consistent sleep and waking schedule: One of the finest things you can do for your circadian rhythm and sleep is to get up and go to bed at approximately the same time each day (think cortisol and melatonin levels) (26). An irregular sleep schedule can cause bad eating decisions, increase cholesterol, and interfere with other bodily functions like digestion. (27,28,29)
To Wrap Things Up
You should absolutely assess the quantity and quality of your sleep if you struggle with weight loss, overindulge in snacks, have constant stress, or crave sweet meals. Not only does better sleep contribute to improved metabolic health, but better metabolic health also benefits from better sleep.
Making changes to both aspects of your health can have a significant positive impact on your general wellbeing.
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Don’t have time for the full article? Read this!
Sleep deprivation negatively impacts metabolic health, leading to weight gain, obesity, Type 2 diabetes, and heart disease. Poor sleep quality can cause physical stress, deplete energy for exercise, raise blood sugar levels, alter body composition, and increase hunger. Stress and sleep are related, with cortisol, a hormone that helps regulate sleep, being released during stress. Sleep deprivation and insomnia lead to increased cortisol levels, disrupting the sleep-wake cycle and encouraging muscle breakdown and fat storage.
Exhaustion can lead to sedentary behaviors, fewer steps, and less moderate to strenuous physical exercise. Sleep deprivation may also increase the risk of developing diabetes, as cells become less insulin-sensitive. Studies have found that those who sleep for five hours or less per night have a 48% higher risk of developing diabetes.
Elevated insulin levels combined with cortisol levels from sleep deprivation can lead to unfavorable changes in body composition, promoting the growth of belly fat. This slows metabolism when fat mass rises and lean muscle mass falls.
Finally, sleep deprivation can increase hunger, as leptin and ghrelin, hormones that regulate hunger, are directly impacted by poor sleep. People with lower sleep quality tend to consume more high-calorie snacks and foods, as well as less fiber and protein. Improving sleep quality can help control hunger hormones and facilitate the choice of nutritious foods.
Sleep is crucial for overall health, with seven to nine hours of sleep per night being recommended. Short sleep durations can lead to impaired metabolic health, longevity, and gastrointestinal health. However, each person has a different optimal range for sleep, and women typically require more sleep than men. To improve sleep quality, consider boosting metabolism and sleep by absorbing more morning sunlight, increasing fiber intake, and getting regular exercise. Studies show that a diet high in sugar and saturated fat but low in fiber leads to less restful sleep, while more fiber promotes deeper sleep. Consistent exercise can also improve sleep duration and promote muscle growth. Lastly, consider using a sleep supplement if you find it difficult to unwind before bed.
Sources |
- Short sleep duration and weight gain: a systematic review – PubMed (nih.gov)
- The association between sleep duration and excess body weight of the American adult population: a cross-sectional study of the national health and nutrition examination survey 2015–2016 | BMC Public Health | Full Text (biomedcentral.com)
- Sleep Duration and the Risk of Type 2 Diabetes: A Community-Based Cohort Study with a 16-Year Follow-up – PMC (nih.gov)
- Sleep Duration and Cardiovascular Disease Risk: Epidemiologic and Experimental Evidence – PMC (nih.gov)
- Interactions between sleep, stress, and metabolism: From physiological to pathological conditions – PMC (nih.gov)
- Relationships between cortisol level, mortality and chronic diseases in older persons – PubMed (nih.gov)
- Exercise and metabolic health: beyond skeletal muscle – PMC (nih.gov)
- Physical Activity and Sedentary Behavior Timing in Fatigued and Nonfatigued Adults With Multiple Sclerosis – ScienceDirect
- Sleep and metabolism: an overview – PubMed (nih.gov)
- Sleep disorders and the development of insulin resistance and obesity – PMC (nih.gov)
- Association between duration and quality of sleep and the risk of pre-diabetes: evidence from NHANES – PMC (nih.gov)
- Sleep disturbances compared to traditional risk factors for diabetes development: Systematic review and meta-analysis – PubMed (nih.gov)
- Impact of Body Composition on Sleep and Its Relationship with Sleep Disorders: Current Insights – PMC (nih.gov)
- Effects of acute sleep loss on leptin, ghrelin, and adiponectin in adults with healthy weight and obesity: A laboratory study – PubMed (nih.gov)
- Impact of Body Composition on Sleep and Its Relationship with Sleep Disorders: Current Insights – PMC (nih.gov)
- Effects of Diet on Sleep Quality – PMC (nih.gov)
- National Sleep Foundation’s sleep time duration recommendations: methodology and results summary – PubMed (nih.gov)
- Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies – PubMed (nih.gov)
- Gut microbiota alterations in response to sleep length among African-origin adults – PMC (nih.gov)
- Can People Sleep Too Much? Effects of Extended Sleep Opportunity on Sleep Duration and Timing – PMC (nih.gov)
- Gender and Time for Sleep among U.S. Adults – PMC (nih.gov)
- Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016 | Metabolic Syndrome and Related Disorders (liebertpub.com)
- Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep – PubMed (nih.gov)
- The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review – PMC (nih.gov)
- [Long-term HRV analysis shows stress reduction by magnesium intake] – PubMed (nih.gov)
- Sleep timing, sleep consistency, and health in adults: a systematic review – PubMed (nih.gov)
- Social Jet Lag Associates Negatively with the Adherence to the Mediterranean Diet and Body Mass Index among Young Adults – PMC (nih.gov)
- Association between social jetlag food consumption and meal times in patients with obesity-related chronic diseases – PMC (nih.gov)
- Association between digestive symptoms and sleep disturbance: a cross-sectional community-based study | BMC Gastroenterology | Full Text (biomedcentral.com)
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