A recent national survey of sleep patterns found that 59% of Indians get less than six hours of sound sleep every day. But it’s not just a matter of getting enough rest. Sleeping late for less than five hours a day can affect your health in a variety of ways. Dr Dheeraj Kapoor, director of endocrinology at Kokiraven Dilba Ambani Hospital in Mumbai, tells Lata Mishra why getting a daily dose of Shuteye is important
How does lack of sleep affect metabolism and blood glucose regulation?
If your sleep is poor Lack of sleep They are two important factors that contribute to conditions such as type 2 diabetes, obesity, polycystic ovarian syndrome (PCOS), and fatty liver disease. Deprivation of sleep is defined as having less than 7-8 hours of sleep, disrupting the quality of sleep and when a person wakes up frequently at night, both increase the risk of metabolic disorders. When sleep is impaired, the body produces excess cortisol. It is a stress hormone that increases insulin resistance and increases the risk of diabetes. Additionally, hormonal imbalances occur – ghrelin (hormger hormone) rises, leptin (indicating fullness) decreases, leading to an increase in appetite and craving for high-calorie foods. Deprivation of sleep also causes inflammation and oxidative stress, which further contributes to metabolic dysfunction.
Can only sleep-deprived nights affect us?
Although chronic sleep deprivation has a deeper effect, some studies have shown that even one night’s sleep deprivation can increase cortisol levels, increasing insulin resistance and risk of diabetes.
Why do I sleep for 5 hours and why do I sleep late?
This combination destroys the internal 24-hour clock that regulates the body’s circadian rhythm, sleep, hormone secretion and metabolic processes. If you sleep too short and go late at night, cortisol production increases, insulin sensitivity decreases, and more metabolic disorders. Nightshift workers and those who are regularly delayed are at a higher risk of developing metabolic syndrome due to these disruptions.
If someone sleeps late for more than 8 hours, are they still at risk of metabolic issues?
yes. Getting proper sleep is beneficial, but timing of sleep is also important. Sleep after midnight disrupts the circadian rhythm that regulates physiological processes such as sleep, hormone secretion and metabolism. It helps to regulate insulin sensitivity and glucose metabolism. Disruption due to irregular sleep schedules, shift work, or slow sleep can impair metabolic processes and increase the risk of diabetes and obesity.
Do slow sleepers tend to have poor glucose control?
Their disrupted circadian rhythms affect insulin function and glucose metabolism. They also tend to have irregular eating patterns, increased cravings for high-calorie foods, and higher cortisol levels, all of which contribute to poor glucose control. Eating at night further exacerbates insulin resistance and increases the risk of metabolic disorders.
What about other disorders like PCOS, fatty liver disease, and high cholesterol? Are they also caused by lack of sleep?
yes. Deprivation of sleep affects hormonal balance, leading to increased insulin resistance and metabolic dysfunction, and plays an important role in conditions such as PCOS, fatty liver disease, and high cholesterol. Deprivation of sleep also promotes weight gain and inflammation, both of which contribute to these metabolic disorders.
Can exercise reduce the effect of sleep loss on insulin sensitivity?
yes. Exercise, especially high-intensity interval training (HIIT) and strength training, can help reduce some of the negative effects of sleep loss by improving insulin sensitivity and metabolic function. However, late-night workouts can increase adenosine levels and interfere with sleep quality, so exercise should be done in the morning, afternoon, or evening, rather than just before bedtime. You can also help you improve your sleep quality and metabolic health by reducing screening times before bedtime and avoiding caffeinated drinks.
Does caffeine consumption disrupt sleep more with age?
Caffeine is a central nervous system stimulant that blocks adenosine, a sleep-promoting chemical. As an individual ages, the body’s ability to metabolize caffeine slows down, and its effects last longer. Elderly people are also sensitive to sleep disorders. This means that even small amounts of caffeine consumed in the evening can lead to awakening and fragmented sleep. Furthermore, age-related changes in sleep patterns, such as lighter sleep and increased wakefulness, make the effects of caffeine more pronounced. We recommend improving sleep quality and reducing caffeine intake for older people in the afternoon and evening.
What are effective strategies to improve sleep hygiene?
Good sleep hygiene involves adopting healthy habits that promote a comfortable sleep. Some effective strategies include:
- Maintain a consistent sleep schedule: Even on weekends, it can help you wake up at the same time every day and adjust your body’s internal clock.
- Creating a comfortable sleep environment: Keeping your bedroom dark, quiet and cool will improve your sleep quality. Use blackout curtains, white noise machines and comfortable bedding will be useful.
- Avoid meth before bed: To prevent sleep disorders, caffeine, nicotine, and large amounts of food should be avoided in the evening.
- Engage in relaxation techniques: Meditation, deep breathing exercises, or light stretching before bed can help relax the mind and body.
- Getting regular physical activity: Exercise during the day will improve your sleep, but you should avoid active workouts near bedtime.
