5 Surprising Ways Sleep Deprivation Disrupts Your Metabolic Health
Crafted by: Jonathan Chew
Good sleep is essential for overall well-being. In addition to boosting mental clarity and improving mood, quality sleep significantly impacts how the body metabolises energy. Missing out on adequate rest disrupts this balance, posing risks to metabolic health, such as weight gain, insulin resistance, Type 2 diabetes, and even heart disease. Here are five ways sleep deprivation impacts metabolic function and some tips to help you improve your sleep—and, ultimately, your health.
1. Disrupted Sleep Raises Blood Sugar Levels
Poor sleep can increase blood sugar levels because lack of sleep impacts insulin sensitivity. Insulin moves glucose (sugar) from the bloodstream into the cells, where it’s used for energy or stored in the liver. When sleep deprivation disrupts this process, the cells become less responsive to insulin. As a result, glucose remains in the bloodstream longer than it should, causing blood sugar to spike.
The long-term effects can be severe. Impaired blood sugar control can increase the risk of developing diabetes. Studies reveal that individuals who consistently get fewer than five hours of sleep per night are twice as likely to develop prediabetes compared to those who sleep seven hours. Another comprehensive study found that those who slept five or fewer hours were 48% more likely to be diagnosed with diabetes. Thus, getting adequate sleep is vital for maintaining healthy blood sugar levels.
2. Sleep Deprivation Boosts Hunger and Appetite
Poor sleep influences hunger hormones, notably leptin and ghrelin, which work together to regulate appetite. Leptin signals when you’re full, while ghrelin triggers hunger. When sleep is compromised, leptin levels fall, while ghrelin levels rise, increasing appetite. This hormonal imbalance makes people more likely to crave high-calorie, sugary foods that provide quick energy but offer little nutritional value.
Research shows that people who get less sleep are prone to choosing foods high in calories and lower in nutrients. They also consume fewer amounts of fibre and protein—two nutrients essential for regulating hunger and supporting metabolic health. In contrast, individuals who sleep well tend to have a balanced appetite, making it easier to maintain a healthy weight and avoid mindless snacking.
3. Poor Sleep Increases Stress Hormones
Sleep and stress are closely connected. Poor sleep can increase stress levels, while high stress can make it challenging to get restful sleep. This vicious cycle significantly affects metabolic health, primarily because of the hormone cortisol, commonly known as the “stress hormone.” Cortisol follows a natural rhythm, peaking in the morning to help with wakefulness and dipping at night to promote relaxation.
When sleep is compromised, however, cortisol levels can remain high throughout the day. This increase in cortisol disrupts the sleep-wake cycle, impairs the body’s ability to burn fat, and encourages muscle breakdown. Prolonged high cortisol levels have been linked to conditions like inflammation, high blood pressure, and osteoporosis, impacting metabolic health. Reducing stress through sufficient sleep is vital in maintaining balanced cortisol levels and, in turn, a balanced metabolism.
4. Sleep Loss Alters Body Composition
Insufficient sleep alters body composition by increasing fat storage, especially in the abdomen, and decreasing muscle mass. This is due to the combination of high insulin and high cortisol levels that result from poor sleep. Fat accumulation in the midsection and muscle loss are a hallmark of metabolic imbalance.
Muscle tissue is crucial to metabolism because it burns calories even at rest. When muscle mass decreases, the body’s metabolic rate slows down, making it easier to gain weight and more challenging to maintain a healthy composition. Sleeping can support muscle recovery and help preserve lean tissue, which is essential for a healthy metabolism and efficient calorie use.
5. Sleep Deprivation Lowers Energy for Physical Activity
Exercise is a fundamental part of metabolic health. It aids in regulating blood sugar, enhances insulin sensitivity, and helps maintain a healthy weight. However, when you’re sleep-deprived, the motivation and energy for physical activity decrease, leading to a more sedentary lifestyle.
Research indicates that sleep-deprived individuals engage in less physical activity, take fewer steps, and spend more time sedentary. This lack of movement can further impact metabolic health by reducing energy expenditure and decreasing muscle mass. Restful sleep helps to provide the energy and focus needed for regular physical activity, which plays a significant role in supporting metabolic function.
How Much Sleep Do You Need?
The ideal amount of sleep for most adults ranges between seven and nine hours per night, though individual needs vary. Consistently getting under six hours can harm metabolic health, and studies show it’s linked to a shorter lifespan. Some individuals may feel fine for as little as six hours, while others require more to rest and function optimally fully. Generally, women often need slightly more sleep than men.
Tips to Improve Sleep and Metabolic Health
If you’re not getting enough sleep, these practices can help you establish a better sleep routine and support your metabolism:
- Maintain a Consistent Schedule: Going to bed and waking up simultaneously each day, even on weekends, regulates the body’s natural clock and improves sleep quality.
- Seek Morning Sunlight: Exposure to sunlight early in the day helps to set your circadian rhythm, signaling to your body when to be awake and when to rest. This practice can be as simple as stepping outside or opening your blinds.
- Consider Magnesium Supplements: Magnesium can help promote relaxation and ease tension if falling asleep is challenging. It works by activating GABA receptors, a neurotransmitter that supports restful sleep.
- Exercise Regularly: Physical activity can enhance both sleep quality and duration. Studies show that even 30 minutes of moderate exercise increases sleep time and promotes a healthy metabolism.
- Increase Fiber Intake: A fibre-rich diet promotes metabolic health and quality sleep. Fiber helps with appetite control and blood sugar regulation; a higher intake is associated with more restorative sleep. Most people don’t consume enough fibre, so incorporating more fruits, vegetables, and whole grains can have a positive impact.
Conclusion
If you’re struggling with weight gain, frequent hunger, sugar cravings, or stress, sleep quality may be a contributing factor. Improving your sleep can support metabolic health and enhance other areas of well-being, such as mental clarity and energy levels. By focusing on consistent sleep habits and minor changes to your daily routine, you can achieve lasting health benefits that support a balanced metabolism and overall wellness. You can also go the extra mile and consult expertise on Nutritional & Functional Medicine, for they can consult you on the personalised dietary & nutrition you need for better and sound sleep.
