INADEQUATE SLEEP INCREASES RISK OF WEIGHT GAIN & DIABETES

Many population studies have found a strong link between inadequate sleep and rates of obesity and diabetes.  A recent  research trial has found that this relationship may be in part due to the fact that inadequate sleep interferes with fat metabolism and the ability of insulin to regulate blood sugar levels.  In the study sleep deprivation lead to increased blood levels of substances called free fatty acids that are known to decrease the sensitivity of cells to insulin.

The study included 19 healthy men between the ages of 18 and 30. The volunteers participated in two sleep scenarios. In one, they got a full night's sleep -- about eight hours a night -- for four nights. In the other, they only got slightly more than four hours of sleep a night.

 

After a few consecutive nights of getting too little sleep, the men's blood levels of fatty acids increased and stayed high for about five hours in the early morning hours.  During this time, the body had to produce excess insulin in order to maintain normal blood sugar levels.  In the sleep deprived healthy young men, free fatty acid levels and insulin levels resembled what is typically seen in the early stages of diabetes.

Another recent trial found that sleeping just 30 minutes less than recommended increases rates of obesity and high blood sugar among diabetics.  The researchers studied 522 patients at high risk for diabetes.  Participants recorded their sleep patterns throughout the study.  At the start of the study, compared with participants who had no weekday sleep debt, those with sleep debt were 72% more likely to be obese, and by the 6-month mark, weekday sleep debt was significantly associated with obesity and insulin resistance.  Insulin resistance, the hallmark metabolic problem that precedes the development of full-blown type 2 diabetes, occurs when the body's cells fail to respond to insulin, causing blood sugar to remain elevated.   At 12 months, for every 30 minutes of weekday sleep debt at baseline, the risk of obesity and insulin resistance was significantly increased by 17% and 39%, respectively. 

While it is increasingly being recognized that sleep is integral to metabolic as well as immune, cardiovascular, neurological, and nearly all other aspects of health, Americans are getting less sleep.  In the 1960's the average adult got approximately 8.5 hours of sleep but today the average is close to 6 hours. 

What to do:  Make time for sleep.  Your health depends on it.  Limit leisure TV and computer time if it cuts into your sleep and prioritize keeping to consistent sleep patterns.  Getting regular activity and creating a quiet sleeping environment can help those who have difficulty sleeping.  The current daily sleep recommendations are as follows:

Preschoolers (3-5 yrs.) à10-13 hours

School-aged children (6-13 yrs.) à9-11 hours

Adolescents (14-17 yrs.) à8-10 hours

Adults (18-64 yrs.) à7-9 hours

Older adults (65+ yrs.) à 7-8 hours

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_151056.html

http://consumer.healthday.com/diabetes-information-10/misc-diabetes-news-181/just-a-half-hour-of-lost-sleep-linked-to-blood-sugar-issues-697091.html

http://www.pri-med.com/pmo/MedicalNewsDetail.aspx?id=16821

Sources:

Broussard JL, Chapotot F, Abraham V, et al. Sleep restriction increases free fatty acids in healthy men.  Diabetologia.  April 2015; Volume 58 (4): 791-798.  DOI: 10.1007/s00125-015-3500-4

Endocrine Society.  Losing 30 minutes of sleep per day may promote weight gain and adversely affect blood sugar control. ENDO March 2015.  Available at:  http://www.newswise.com/articles/losing-30-minutes-of-sleep-per-day-may-promote-weight-gain-and-adversely-affect-blood-sugar-control