Want to improve your metabolism? Sleep! Believe it or not, a sure way to keep your metabolism healthy and active is to prioritize sleep. While sleep may feel like a passive, inactive process – it is vital to maintaining metabolic health and regulating blood glucose levels.
Sleep and Insulin Sensitivity
One of the most critical impacts of inadequate sleep is reduced insulin sensitivity. When you don’t get enough sleep – especially deep, restorative stages of sleep – your body becomes less effective at using insulin to move glucose from the bloodstream into cells. This can lead to elevated blood sugar levels, increasing the risk of insulin resistance, pre-diabetes, and, over time, type 2 diabetes.
Hormonal Disruption and Appetite Regulation
Sleep also influences hormones that regulate hunger and satiety, such as ghrelin (the “I’m hungry” hormone) and leptin (the “I’m full” hormone). Sleep deprivation tends to increase ghrelin (which stimulates appetite) and decrease leptin (which means you don’t feel as satisfied after eating). These hormonal shifts lead to increased cravings, unsatisfied hunger, increased calorie intake, and potential weight gain.
Circadian Rhythms and Metabolic Timing
Our internal biological clock, or circadian rhythm, also plays a role in how our body handles sugar. Sleep disruption or irregular sleep schedules (like staying up later or sleeping in on your days off) can desynchronize this clock. In turn, this impairs blood sugar regulation and metabolic efficiency. Eating at inconsistent or late hours can also add to the problem. You don’t have to stick to a perfect schedule of eating and sleeping. The goal is to get a little more consistent with when you go to sleep, when you wake up, and when you have meals.
Takeaway
Prioritizing 7–9 hours of quality sleep each night is not just about rest – it’s the foundation of metabolic health. For those managing weight, or working to improve insulin sensitivity and blood sugar numbers, improving sleep may be just as important as nutrition and exercise. Check out this article on sleep hygiene for quick tips on sleeping better!
Written by: Stephanie Anklan, Registered Dietitian
