Mumbai, India – A recent study on sleep patterns in India revealed that a majority of Indians are not getting the recommended amount of sleep each night, with 59% getting less than six hours of rest. Dr. Dheeraj Kapoor, head of endocrinology at Kokilaben Dhirubhai Ambani Hospital, emphasizes the importance of adequate and quality sleep in maintaining overall health. Lack of sleep, especially less than 7-8 hours per night, can have significant impacts on metabolism and blood sugar regulation, increasing the risk of conditions such as Type 2 diabetes, obesity, polycystic ovary syndrome (PCOS), and fatty liver disease.
Sleep deprivation can lead to hormonal imbalances, causing an increase in the hunger hormone ghrelin and a decrease in leptin, which signals fullness. This imbalance can result in heightened appetite and cravings for high-calorie foods, contributing to metabolic disorders. Additionally, poor sleep quality can lead to inflammation, oxidative stress, and elevated cortisol levels, all of which further disrupt metabolic function.
Even just one night of poor sleep can have negative effects on insulin sensitivity and the risk of developing diabetes. This is due to an increase in cortisol levels, which can lead to insulin resistance. Sleeping less than five hours a night and going to bed late can disrupt the body’s circadian rhythm, affecting hormone secretion and metabolic processes, ultimately increasing the likelihood of developing metabolic disorders.
While getting adequate sleep is beneficial, the timing of sleep also plays a crucial role in metabolic health. Late sleepers may experience disrupted circadian rhythms, leading to irregular eating patterns, increased cortisol levels, and poor glucose control. Poor sleep can also contribute to conditions like PCOS, fatty liver disease, and high cholesterol, due to its impact on hormone balance and metabolic function.
Engaging in regular physical activity, particularly high-intensity interval training (HIIT) and strength training, can help mitigate the negative effects of poor sleep on insulin sensitivity and metabolic function. However, it is recommended to avoid late-night workouts as they can interfere with sleep quality. Adopting good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, avoiding stimulants before bedtime, and engaging in relaxation techniques, can also improve overall sleep quality and metabolic health.
As individuals age, caffeine consumption may disrupt sleep more due to slower metabolism of caffeine and increased sensitivity to sleep disturbances. Older adults are advised to reduce caffeine intake in the afternoon and evening to improve sleep quality. By adopting healthy sleep habits and prioritizing restful sleep, individuals can better support their overall health and well-being.