We live in a fast-paced world that demands socializing and giving nothing but your best at work. Amidst this whirl of activity along with family responsibilities, we often neglect our sleep. We have been told that 8-hours of sleep is a must. It helps you stay active and feel fresh throughout the day.
Did someone ever tell you that lack of sleep can set you up for next day food cravings, an increase in blood sugar levels, and be a perfect recipe for weight gain?
Understanding Sleep and Blood Sugar
A lack of sleep affects the body’s ability to make insulin.
Insulin is the hormone responsible for delivering glucose from the blood to the cells and keeping the blood sugar levels normal. Missing your 8-hour sleep can, therefore, have severe consequences on your blood sugar levels. Let’s dig into the mechanism a little deeper.
When you have a sound sleep, your nervous system almost stops working. As its activity goes down, the brain uses a lesser amount of glucose for its functioning. Other changes take place simultaneously, like increased production of growth hormone and a decrease in the production of the hormone cortisol. Cortisol makes fat and muscle cells resistant to the insulin and also increases the production of glucose by the liver. If you stay awake for longer durations, your body produces more cortisol, which means there would be more resistance to insulin’s function. This can lead to high sugar levels and weight gain over time.
Research shows that just one night of losing sleep causes a 40% reduction in the body’s ability to regulate blood glucose levels. You can realize the harmful effects!
However, the good news is getting back to 8 hours of shut-eye can help you bring your sugar levels closer to normal. Yes, it’s that simple but requires discipline! Follow these super-easy tips to enjoy a good night’s sleep.
Tips On How To Enjoy A Good Night’s Sleep
- Finish your work at least one hour before bedtime so that you are tension free.
- Reduce the feelings of stress before going to bed. Try relaxing techniques like yoga or meditation
- Avoid taking caffeine or alcohol late at night.
- Take in all fluids no closer to one hour before your bedtime so that you don’t have to wake up to use the bathroom.
- Last but not least, keep your mobile phone or tablets away from your bed to avoid distractions and radio frequency radiation.
References
Sleep Foundation. Sleep Longer To Lower Blood Glucose Levels
https://www.sleepfoundation.org/excessive-sleepiness/health-impact/sleep-longer-lower-blood-glucose-levels
Diabetes Education. Blood Sugar & Other Hormone
https://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/blood-sugar-other-hormones/
NCBI. Impact of sleep and sleep loss on glucose homeostasis and appetite regulation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/
Rich Farina, M.S. is a Metabolic Health and Conditioning Specialist with over 30 years of experience helping thousands of individuals lose weight, rebuild their metabolisms, and improve their health in his Metabolic Testing & Weight Loss Centers.
He holds both Bachelor of Science and Master of Science degrees in Exercise Physiology and Public Health respectively and is a passionate advocate of using proven, scientific principles in his approach to exercise and nutrition.
He is a contributing author, professional speaker, and advisor on topics that include weight loss, human performance, and medical fitness.
He continues his deep-seated passion to help people improve their health and longevity through his own line of premium, all-natural nutritional supplements called Truthentics™. The Truthentics™ brand of nutritional supplements is specifically designed to help people compensate for nutritional deficiencies and bring their bodies back into balance.
