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The 1 Reason Why You Need MORE Sleep?

...How lack of sleep could be causing you to get fat and puts your life at risk.

Lack of sleep (which could be a growing epidemic) may be linked to insulin resistance, type 2 diabetes, and obesity.

Do you find yourself going through your day in a fog?

Or that your concentration is just not there?

Do you ever just want to crawl back in bed, because you don’t feel that you have gotten enough sleep?

If you answered yes to any of these questions, then you may be experiencing the effects of sleep deprivation.

And, if you are sleep deprived, then your mind is NOT the only thing that may be suffering!

Lack of sleep, research shows, may be linked to poor concentration, sleepiness, and DECREASED weight loss.

Also, and these are the BIGGIES, lack of sleep has been linked to insulin resistance, type 2 Diabetes, and obesity.

Simply put, if you are trying to lose weight, than you may have a HARDER time doing so, if you are chronically missing out the recommended amount of daily sleep.

Sleep and Insulin Resistance

It has been shown, that over 30 percent of Americans do not get more than six hours of sleep per night.

This is a very disturbing trend, especially since lack of sleep is not just an American epidemic, but a global one.

Although this trend IS increasing, research has not shown a definitive link between sleep loss and alterations in your body’s ability to burn fat.

Until now!

A brand new study shows that sleep loss may lead to insulin resistance in peripheral organs, such as your adipose tissue, commonly known as your fat cells!

Here is what the researchers did:

They subjected people to four days, of four and a half hours or eight hours of sleep per night, under tightly controlled conditions that monitored caloric intake and physical activity.

Then, they took a sample of the participant’s fat cells, and administered insulin to the fat cells to see how they would react to it.

So what did they find?

They found, that people who were subjected to only four and a half hours of sleep PER NIGHT (sleep deprivation), had an insulin response that was THREEFOLD higher when compared to the control group (eight hours of sleep) which was 30 percent lower.

Also, they noted that TOTAL BODY INSULIN SENSITIVITY paralleled the impaired cellular insulin sensitivity of the fat cells.

Simply put, as the fat cell’s insulin sensitivity decreased (insulin resistance increased), total body insulin sensitivity ALSO DECREASED.

They concluded:

“Sleep restriction results in an insulin-resistant state in human adipocytes.  Sleep may be an important regulator of energy metabolism in peripheral tissue.”

So what can you do?

3 Steps to BETTER Sleep

Now that you know how sleep may affect your weight loss, you are probably wondering about some GOOD TIPS, for helping you get more sleep, and more importantly, how to stay asleep longer.

First, you need to AVOID all lights…

Having light, any TYPE of light, in your bedroom may cause your body to think it is still day time.

This alters your sleep cycle, by prematurely waking up your body, and getting it ready for the day.

The best advice is to leave your computer in your office or somewhere out of your bedroom…

Leave your phone plugged in DOWNSTAIRS…

And leave the TV for the living room.

This may prevent extra light from invading your room, which could return you to a normal day/night sleep pattern.

Therefore, benefiting your mind and body!

Limit Caffeine to the morning…

This one is very basic and simple: caffeine is a known stimulant.

Drinking it in the late afternoon, early evening, is a recipe for very little or no sleep!

Plus, since it does stimulate your mind and your body, drinking caffeine may lead to disrupted sleep patterns, therefore altering your sleeping cycle.

If you need to have caffeine, try to limit your intake to the morning, and early afternoon.

This will give your body plenty of time to process the caffeine and for the effects to wear off.

Or, you could switch to decaffeinated tea and coffee in the afternoon.

You need to get more EXERCISE…

So everyone knows that exercise is good for strengthening your body, mind, and spirit.

But did you know that it may also help you SLEEP better?

Exercise has been shown to alleviate stress, make you physically tired, and may be a great way to encourage better sleep.

And when you are stress-free, nine times out of ten you will be more relaxed and feel healthier.

However, since exercise does increase your energy levels, make sure that you DO NOT exercise right before bed.

This may have a different reaction than what you are anticipating!

Three Tips to Improve Your Sleep

There are many things that you can do to encourage better sleep patterns.

However, these three ways may be the MOST IMPORTANT steps you need to take in order to improve your sleep.

Since research has shown that lack of sleep may lead to insulin resistance, type 2 Diabetes, and obesity, then making sure you are getting ENOUGH sleep may encourage more weight loss, as opposed to weight gain.

So before you lose all hope with your weight, be sure to check how much time you are sleeping.

This may make all the difference in how much weight you lose!

 

 

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References:

Broussard JL, Ehrmann DA, Cauter EV, Tasali E, Brady MJ.  Impaired Insulin Signaling In Human Adipocytes After Experimental Sleep Restriction: A Randomized, Crossover Study.  Annals of Internal Medicine.  2012 Oct 16;157(8).