Hormonal
Sleep restriction (4-5 hours/night) impairs glucose metabolism and insulin sensitivity to levels similar to those seen in pre-diabetic or diabetic populations.
Chronic sleep restriction (4-5 hours/night) can impair your body's ability to regulate blood sugar to levels seen in pre-diabetic individuals. This happens even if you maintain a healthy weight. Prioritize 7-9 hours of sleep to protect your long-term metabolic health and reduce your risk of type 2 diabetes.
In a seminal study by Spiegel and colleagues, restricting sleep to a 4-h opportunity per night for six nights was found to decreased glucose clearance by 40% and the acute insulin response to glucose by 30% during a frequently sampled intravenous glucose tolerance test (IVGTT), similar to levels observed in diabetic populations (60).
Why this rating
Based on multiple controlled human studies showing consistent impairment in glucose tolerance and insulin sensitivity.
Source
Role of sleep and circadian disruption on energy expenditure and in metabolic predisposition to human obesity and metabolic disease
Andrew W. McHill et al. · Obesity Reviews · 2017
DOI 10.1111/obr.12503
More from this paper
- Sleep restriction (4-5 hours/night) increases 24-hour energy expenditure by ~5-7% in humans, but this metabolic cost is offset by a disproportionate increase in caloric intake (particularly from post-dinner snacks), resulting in a positive energy balance and weight gain.Good
- Circadian misalignment (e.g., shift work, eating at night) decreases 24-hour energy expenditure and impairs glucose metabolism, independent of caloric intake and physical activity levels.Good
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