The relationship between diabetes and sleep is not complicated but it is very relevant in determining whether or not diabetics can lose weight. Everybody knows that need enough sleep but unfortunately there’s always a little bit more telly to watch, a little bit more reading to be done, a little bit more chatting with friends or family.
The recommended amount of sleep need now is between eight and nine hours a night. In years gone by everybody got eight hours but now sleep is one of the things that is compromised in many people’s busy lives. Modern research indicates that if you don’t get between eight and nine you will find it harder to lose weight, and if you do you will find it harder to keep it up.
You know when you get a in the morning feeling tired you are much more inclined to eat more. Either you want a sugar rush because you are tired which is youyour sugar levels and then leaves you feeling more fractious and more tired or needing sugar and hour later. Sugary foods give you a quick burst of energy but once that sugar energy boosters crashed you need more.
Relationship Between Diabetes and Sleep and Hormones
The length and quality of your sleep regulates your hormonal activity which in turn regulates your appetite.There are two hormones that affect appetite leptin and ghrelin.
Leptin is made by the fat cells and it is designed to regulate the amount that your body is capable of storing. When that fat level reaches an adequate level leptin is secreted and the bloodstream takes it to the brain to inhibit the sensation of hunger. Leptin is often referred to as a satiety hormone, because it tells you when you are full
Ghrelin is produced by the gastro- intestine tract and it is secreted when your stomach is empty, so it is called a hunger hormone because when it reaches the brain it screams I’m hungry.
A study conducted by the University of Chicago reduce the subject sleep to 4 hours a night for two nights and this resulted in a whopping 28% gain in ghrelin and an 18% decrease in leptin. This would account for the fact that the day after you have a sleepless night it doesn’t matter how much you eat you are never full.
The study also concluded that the sleep deprived people all craved highly calorific, high-carbohydrate foods. Whilst the study could not conclude why subjects wanted chocolate, cakes and biscuits and other sweet sugary things they suggested it was a result of giving cheap energy.
Quality of sleep is important as well as quantity. A deep restful quality sleep plays an important role in sustaining physical health. The converse can be seen in people with sleep apnoea many of these people are overweight.
In the last 50 years the time most people seem in America has reduced from over eight hours a night to less than seven hours a night and in the same amount of time that levels of obesity have exploded. In 1960 when technically Americans were still getting enough sleep only one in nine was considered obese and one in four was overweight. Today the center for disease control and prevention says that more than two thirds of American adults are overweight and more than one in three is considered to be obese.
In conclusion sleeping less can cause changes in and reduce a person’s metabolic rate which is the amount of calories you burn right while at rest.
It interferes with the body’s ability to metabolize carbohydrates and can cause high blood glucose which in turn leads to higher insulin levels and greater body fat storage.
It affects non-exercise associated in voluntary activity such as this is fidgeting which will in turn generate body heat. Because if you sleep less you move around less to and therefore burn less calories.
You have less energy during the day sleep more and you have more energy your more active and you.
It impairs your judgement simply because you don’t care as much not only in what you eat but also in other areas of your life.
What Can Diabetics Do To Sleep Better
In the short term sleep loss causes irritability, fatigue, poor cognitive function, lethargy and increased appetite. it also affects your mood and even the simplest tasks look extremely hard.over the long term, sleep loss causes long term health problems associated with excess weight and obesity. It increases the risk of diabetes, strokes and hypertension. One study concluded that less than six hours sleep a night caused an increased risk of death from coronary heart disease.it also increases anxiety, and depression.
Adequate sleep allows the body’s cells and tissue to rejuvenate,All the bodies systems need to recover and repair themselves these include, the skeletal system, the muscular system, the nervous system and the immune system.
K. Spiegal et al “sleep duration and levels of hormones that influence hunger”, annals of internal medicine, 7 December 2004, 141, PP. 846 – 850.
“Losing weight with sleep apnoea”, National sleep foundation (HTTP://sleepfoundation.org/ask the expert/losing weight sleep apnoea) 28th of October 2014
“Stanford study links obesity to hormonal changes from lack of sleep”, Stanford medicine News Centre (HTTP://med Stanford.edu/news/all news/2004/Stanford – study – links – obesity – hormonal – changes – from – lack – of – sleep. HTML) 6 December 2004
“Obesity and overweight” centres for disease control and prevention (www.CDC.gov/NCHS/fastats/obesity – overweight.htm)