One study found that going 24 hours without sleep reduces the amount of glucose going to the brain by 6%. Your body tries to replace that glucose in two ways – first, by looking for more in the form of that extra slice of cake, and second, by burning muscles that contain glucose. That’s right; when you’re sleep deprived, your body is far more likely to burn muscles and save long-term energy (also known as fat).
In another study published in the Annals of Medicine, a group of dieters were put on a strict diet and two progressively different sleep schedules. When their sleep was restricted to 5.5 hours a night, their fat loss was essentially cut in half from when they were allowed 8.5 hours a night, even though their calories remained the same. With less sleep, they also reported feeling hungrier and less satisfied after meals (source).
When your body’s in sleep debt, it’s suffering from “metabolic grogginess,” a term coined by a group of researchers at the University of Chicago. They found that just four days of insufficient shuteye leads to a 30% drop in insulin sensitivity. Insulin, the body’s main anabolic hormone, is essential for absorbing blood sugar and either converting it into energy or storing it.
Is that bad? Kind of. When insulin resistance rises, your body pumps out more, which ends up being stored as fat. This can lead to diabetes, prediabetes, and a host of other health disorders (source).
If diet and exercise alone aren’t working for you, take a closer look at your sleep habits. The good news is, hitting the pillow a couple hours earlier than usual is way more inviting than doing another set of reps.
Consider sleep an active player in your health and fitness program.
Here a few ways you can sleep your way to a healthier weight:
Even though sleep feels passive, it’s actually very active. Wake up a healthier you by making sleep care just as important as diet and exercise. Sure beats doing an extra set of burpees.