Week 4
The Importance of Sleep
Cortisol Raises Glucose. In our modern-day lives, we have many chronic, nonphysical stressors that increase our cortisol levels.
Martial issues
Problems at work
Arguments with children
Sleep deprivation
The above are all serious stressors, but they do not result in the vigorous physical exertion needed to burn off the blood glucose.
Under conditions of chronic stress, glucose levels remain high and there is no resolution to the stressors. Our blood glucose can remain elevated for months, triggering the release of insulin. Chronically elevated cortisol leads to increased insulin levels – as demonstrated by several studies.
Insulin is a driver of obesity.
Reducing stress is difficult, but vitally important. Contrary to popular belief, sitting in front the TV or computer is a poor way to relieve stress.
Stress relief is an active process:
Mindfulness meditation
Tai chi
Religious practice
Yoga
Massage therapy
Exercise – helps with the fight-or-flight response
Social connectivity
Population studies consistently link short sleep duration and excess weight, generally with 7 hours being the point where weight gain starts. Sleeping 5 to 6 hours was associated with a more than 50% increase in weight gain. The more sleep deprivation, the more weight gained.
Sleep deprivation is a potent psychological stressor and thus stimulates cortisol. A single night of sleep deprivation increased cortisol levels by more than 100%. The next evening, cortisol is still 37% to 45 % higher. High cortisol raises insulin and can lead to insulin resistance.
Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.
The existing research points to a positive correlation between good sleep and healthy body weight.
Action Steps:
Review your sleep hygiene:
Do you sleep in complete darkness?
Do you sleep in loose-fitting clothes?
Do you keep regular sleeping hours?
Do you try to get seven to nine hours of sleep each night?
Do you see light first thing in the morning?
Do you keep your bedroom slightly cool?
Do you have your last cup of coffee 10-12 hours before you want to be asleep?
Have you tried sleep meditation?