A new study suggests how much sleep you get could influence your metabolism, diet, and overall risk of chronic diseases.
You may have heard that food can actually influence the quality of your sleep—but new research is showing that sleep can also influence when we eat, our metabolism, and our risk of developing related chronic diseases as well.
The National Sleep Foundation recommends those between the ages of 18 and 64 sleep for at least seven hours each night for optimal health and wellbeing, but over one-third of Americans regularly miss that mark. Research shows many are also not going to sleep early enough and suggests that the consequences are much more serious than just being cranky throughout the day.
For the first time ever, an international review of previously published studies considered the effect of sleep on physical health—the results of that review were published in the Advances in Nutrition journal last week.
Research showed an increased risk of poor health for those who prefer to stay up late, as they tend to entertain more erratic eating patterns and consume unhealthy foods, especially compared to those who get adequate sleep and wake up early.
The review explained researchers used an emerging field in nutritional epidemiology to come to their conclusion. It's known as chrono-nutrition, which encompasses three separate facets of eating behavior: timing, frequency, and regularity to help interpret results.
One’s chronotype, more commonly known as a circadian rhythm, serves as an internal clock, regulating the body’s 24-hour cycle. This internal clock tells you when to sleep and when to wake up—even when to eat. Researchers found people with an evening chronotype, those who would refer to themselves as "night owls," face 2.5 times more risk for health conditions such as heart disease and Type 2 diabetes. Their results were weighed against those than those who get enough sleep and rise early in the morning.
Researchers believe this phenomenon has everything to do with diet. Those with an evening chronotype tend to have worse diets than those who go to bed earlier as well as wake up earlier. Night owls tend to consume more caffeine, fat, alcohol, sugar, fast food, and snacks, and also tend to eat fewer whole grains and produce than their early-rising counterparts.
Those who go to sleep later than usual also frequently skip breakfast, leading to larger meals later in the day with excess snacking.
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Eating your way through a majority of calories later in the day has been linked to an increased risk for Type 2 diabetes, as circadian rhythms influence how your body metabolizes glucose. The review noted glucose levels should naturally decline throughout the day and reach their lowest point at night. However, since many of those who stay up late consume a great deal of calories after dark, their metabolism can be negatively affected, as the body has to stop following its normal biological process to metabolize food.
Furthermore, evidence showed that those who skimped on sleep often choose to sleep more on weekends, which also has an impact on their diets and metabolism.
The review noted chronotype can be influenced by environment, career, social culture, age, and ethnicity. One study in particular suggested sleep was impacted by how much sunlight they enjoyed that day—every additional hour participants spent outside that day led to 30 minutes of “advance sleep” later that evening.
While chrono-nutrition is still a relatively new field, researchers believe this thorough review of 135 studies suggests that targeting one's sleep patterns could be the next frontier of prevention and treatment for chronic diseases related to diets.