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One Night’s Poor Sleep Impairs Carbohydrate Metabolism by 40%

carbohydrates hormones metabolism sleep weight

Did you know that just one poor night’s sleep can impact your ability to metabolize carbohydrates by 40%? It literally makes us insulin resistant...and one week of disrupted sleep can lead to blood sugar levels of a prediabetic!

Lack of sleep not only impacts our ability to regulate our blood sugar, but it affects us in so many other ways:

-Suppresses our immune system function
-Suppresses our satiety hormones (leptin) and increases hunger hormones (ghrelin)
-Increases the risk of diabetes and obesity
-Impairs digestive enzyme function further burdening the pancreas and liver
-Impairs detoxification and neural cleansing
-Slows cognitive function and impairs performance (Hey, athletes!)
-Decreases tissue repair and healing (I’m talking to you, athletes!)
-Disrupts hormonal balance and fertility
-Increases blood pressure and risk of heart attack
-Is associated with mental illness and mood disorders
-Increases overall inflammation and aging

Sleep sounds pretty important, right?

The amount of sleep someone needs will vary from person to person and depends on their current state of health, activity level, age, and other factors. It’s especially important for athletes and anyone dealing with a health condition. Generally speaking, a minimum of 7-9 hours of sleep per night is one way you can start figuring out where your happy place is.


Here are a few things you can do to get a better night’s sleep:
-Coffee drinker? Quit by 4 PM
-Wear blue light blocking glasses at sundown
-Dim all lights 1+ hour before bed
-Create a calming nighttime routine
-Use nighttime mode for all screens
-Blackout your room as much as possible
-Turn the thermostat down to 65 degrees
-Take a shower or bath
-Unplug routers/turn on airplane mode to decrease stimulating EMFs
-Use a white noise machine/app or podcast
-Get to bed by 10 PM for optimal hormonal balance
-Consume a nutrient dense diet
-Explore calming herbal teas
-Hydrate properly (with electrolytes)!
-Manage stress
-Connect with nature
-Move daily, but don’t workout past 4 PM

Get your ZZZs!!!

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This is not medical advice. Always consult your healthcare professional before pursuing any changes to your personal healthcare regime.

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References

Briancon-Marjollet, A. Weiszenstein, M. Henri, M. Thomas, A. Godin-Ribout, D. Polak, J. (2015). The impact of sleep disorders on glucose metabolism: endocrine and molecular mechanisms. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4381534/.

Fullager, H.H. Skorski, S. Duffield, R. Hammes, D. Coutts, A.J. Meyer, T. (2014). Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Retrieved from: https://link.springer.com/article/10.1007/s40279-014-0260-0.

Knuston, K.L. (2008). Impact of sleep and sleep loss on glucose homeostasis and appetite regulation. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/.

Surwit, R. S., Schneider, M. S., & Feinglos, M. M. (1992). Stress and Diabetes

Mellitus. Diabetes Care, 1413-1422.

UChicago Medicine. (1999). Lack of sleep alters hormones, metabolism, simulates effects of aging. Retrieved from: https://www.uchicagomedicine.org/forefront/news/lack-of-sleep-alters-hormones-metabolism-simulates-effects-of-aging.

Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. New York, NY: Scribner.
Watson, A. (2017). Sleep and Performance. Retreived from: https://journals.lww.com/acsm-csmr/fulltext/2017/11000/sleep_and_athletic_performance.11.aspx.

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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. While the owner of this website tries to keep the information up to date, there may be things that are out-of-date and out of their control.