Nowadays, more and more people struggle to get adequate sleep. If we go to the gym and closely monitor our diet, everything will be good, right?? Not so fast. Many do not realize the ill effects sleep deprivation has on the body. Our efforts on other fronts can be futile without proper sleep quality and quantity. Long-term sleep loss can manipulate key hormones that impact weight loss and weight gain.
The National Sleep Foundation recommends seven to nine hours of sleep per night. Research shows that 30% of Americans aged 30-64 sleep less than six hours per night. As people find themselves busier than ever, these numbers will only worsen.
Insulin (storage hormone) regulates the amount of glucose in the bloodstream. Lack of sleep decreases insulin sensitivity and glucose tolerance in the fat cells and liver. Decreased sensitivity may lead to the development of Type II Diabetes, where our bodies ultimately become resistant to insulin. Insulin resistance signals the end to healthy weight loss and the beginning of unhealthy weight gain.
Poor sleep also increases cortisol (a stress hormone) levels, which are active in carbohydrate and protein metabolism. Elevated cortisol breaks down muscle protein, contributing to increased blood glucose levels while lowering our resting metabolism. One pound of lean body mass burns 35-50 calories per day at rest, while one pound of fat ONLY burns 2-3 calories. This statistic speaks volumes about the importance of adequate sleep.
Our natural sleep/wake cycles are also connected to cortisol. When cycles are healthy, cortisol release is higher during daytime activities when there is light and suppressed during nighttime when it is dark. Someone with insomnia will have cortisol levels all out of whack (lower during the day/higher at night), negatively influencing blood sugar levels, specifically belly fat☹.
The underlying message is to avoid hormonal imbalances that come with a lack of sleep. Our blood sugars are out of control when in this state, and this also creates an increase in appetite. Unfortunately, being tired is coupled with the WRONG type of appetite—we tend to crave ‘comfort’ foods such as highly processed, calorie-dense, and sugary carbs. This is a recipe for disaster (no pun intended), as way too many of the wrong calories will be consumed.
If you know sleep problems exist, begin taking steps to improve your sleeping habits. Stick to a consistent bedtime on the earlier side, avoid alcohol right before bed, keep the bedroom temperature at 70 degrees or lower, and consider turning that tablet off. Sleep needs to be something you prioritize, just like working out or following a diet. Good luck!
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