Have you ever noticed how you feel after a bad night’s sleep? Irritated, disarrayed, lost, angry, upset, and what not. So, why do these all happen? What is there in a good night’s sleep? Studies suggest that a couple of nights of bad sleep could hamper with your metabolism process. People who sleep of 4 hours or less develop insulin resistance, the precursor to obesity, diabetes as well as a wide array of health disorders.
While there exists are countless studies that show the relationship between sleep, food, and metabolism, the focus of most of them have been restricted to the role of brain being hampered due to inadequate sleep and the aftermath of the process. However, a recent study has shed some light on serious damages that lack of sleep has on metabolism. While the study needs more evidence to support its finding that inadequate sleep can pose serious insulin resistance, there is something worthy to ponder over.
So, How Much Sleep Do You Actually Need?
While the earlier suggested duration for an adult was 8 to 9 hours, the duration has now lessened to 7.5 to 8 hours. And, there are people who even tend to sleep hardly for 5 to 6 hours. While studies do suggest that 7 to 8 hours is essential to prevent cognitive issues and other health issues, there are other studies that suggest that if you wake up fresh from sleep, then you are good.
[ Read: How To Decrease Your Metabolism ]
The Relationship Between Body Metabolism And Sleep
When you are deep asleep, your body secretes hormones. Melatonin and growth hormones play vital roles in the regulation of the biological clock, aids in proper functioning of tissues, and double up as antioxidants to ward of illness. Indulging in peaceful, deep sleep allows the body to synthesize and metabolize proteins the right way. A dearth of sleep leads to lack of melatonin and growth hormone, in turn, affecting the basic way your body functions. This also prevents the body from keeping a tab on the hormone secretions.
Lack of sleep also promotes the secretion of the stress hormone, cortisol, in turn resulting in increased levels of appetite. The body fails to metabolize carbohydrates in adequate fashion. This results in an upsurge of blood sugar levels, leading to an increased level of insulin. The higher the levels of insulin are, the more the tendency of the body to store the unused energy in the form of fat. This paves way for weight gain, diabetes, memory loss, and hypertension. Plus, premature ageing sets in.
So, How To Handle This?
The only way to curb the undesirable results generated from lack of sleep is to develop and maintain a healthy sleeping pattern. This will bring the glucose levels under control and improve insulin sensitivity. People who sleep for 4 hours of less should aim to catch up with at least 6 hours of deep sleep to improve their metabolism.
Studies suggest that darkness plays a major role in triggering the secretion of the sleep hormone, melatonin. If you are one of the persons with sleeping troubles, then trying having a cup of milk 30 minutes of bed time. Milk is a good melatonin secreting agent. You can also indulge in some relaxing and restoring calming yoga poses to ward off stress and get a good night’s sleep. Never watch television before bedtime. This disrupts your body cycle. You can also switch off the lights of your bedroom and create a sleeping environment. Taking an Epsom salt soak before bedtime also can help you combat this issue.
Lack of sleep indeed is a grave concern which all of you should comprehend. It is not just your metabolism that is tossed away; but you are putting your entire life at stake. It is high time you reevaluate and reassess your priorities. Nothing can replace your sleep. So, sleep well and take care of your metabolism.