The connection between sleep and metabolic disorders is apparent in both the short- and long-term, says study review author Bernd Schultes of the Swiss Medical and Surgical Centre in Switzerland. Poor sleep habits like disturbed sleep, an inconsistent sleep schedule, or simply not getting enough sleep can immediately alter glucose metabolism and create a stress response. Keep up the bad habits, however, and the effect gets worse. “Longer periods of poor sleep likely result in genetic changes that provoke insulin resistance,” he says. And that’s not all, Shultes says: Skimping on your 8 hours also has the power to change appetite-regulating hormones and the reward-related areas of the brain. These, along with other mechanisms, drive the development of diabetes and obesity. In fact, Shultes blames the rise in obesity on environment as much as poor eating habits. “We’re a 24-hour society now, there is never a break. We are overflowed with information disallowing our brain to rest and sleep,” he says. There’s a big payoff for what Shultes believes is a small lifestyle change—by making sleep more of a priority, you’ll be improving your metabolic state and helping prevent the mood disorders like depression and cognitive decline that often accompany diabetes and obesity. Even better? This prescription for better sleep comes without any negative side effects. Good sleep habits are important as a preventative measure, Shultes says, but whether it can measurably improve disease is an idea he hopes to cement in future studies. “It’s already been demonstrated that regular sleep helps people lose body fat, and the strong effects of even short-term sleep curtailment on metabolism were much greater than I would have expected.” If poor shut-eye is an issue for you, check out these 20 simple ways to sleep better every night.
