Can Lack of Sleep Make You Diabetic?

A sleep study done at the University of Chicago’s medical center in 1999, and published in The Lancet, showed that sleep deprivation reduces the capacity of even young healthy adults to properly maintain blood sugar levels or hormonal balance. 

The study involved manipulating the sleep of 11 healthy young men over 16 consecutive nights.  The first 3 nights they slept 8 hours, the next 6 nights they slept 4 hours and the last 7 nights they slept for 12 hours. 

All 11 participants ate the same diet.  The metabolic changes that were observed resembled the effects of advanced age or early signs of diabetes.  These findings were after less than one week!

This is due to the fact that the hormone cortisol stays elevated when we are awake, especially under artificial light (light bulbs), and computer or television screens. 

Because cortisol mobilizes blood sugar, it signals the release of insulin to carry that sugar out of the blood and into our cells.  That would be our fat cells when we are lying around late at night. 

The later you stay awake, the more cortisol is in your system. The more cortisol, the more insulin.  The more insulin, the  more insulin resistance, which leads to diabetes.  Evidently very quickly.

The only variable in this study was the amount of sleep the subjects received, which shows just how important sleep is to your overall health. 

The adverse effects returned to normal when the subjects slept for 12 hours.  Interestingly, 8 hours of sleep did not bring them to full recovery, which is why many sleep experts suggest 9 ½ hours of sleep a night to keep your body functioning at its peak.  More recent research however suggests between 7-8 hours to be adequate.  I can hear your sigh of relief. 

For guidance and support for better sleep and health, contact me for a free 15 minute consultation at nina.lynn@me.com.

The Spider Web Of Hormone Balance

Hormones are the body’s messengers, directing all of its functioning.  In a healthy body the hormonal system maintains a finely tuned balance.  Think of it like a spider’s web.  When one hormone is out of balance it’s like flicking the web, it affects the whole web of your hormonal system.   

The major hormones, insulin, cortisol, and adrenaline control life sustaining bodily functions like maintaining blood pressure and heart rate, blood sugar regulation, ph balance and stress adaptation.  

The minor hormones like melatonin, pregnenolone, estrogen, progesterone, testosterone, DHEA and human growth hormone rely on the proper balance of the major players in order to fully function. 

That is why it is so important to keep your insulin and cortisol levels steady and in balance.  They provide the rhythm for the rest of your hormones to keep up with the dance.  

However, if you eat too many refined carbohydrates, your insulin levels will be off the charts and that will eventually lead to insulin resistance.  

Likewise, stressors of all kinds cause high cortisol levels, which if chronic (as with most people) will leave you with adrenal exhaustion resulting in low cortisol levels and an inability to handle stress.  

When your insulin and cortisol levels are dysregulated, that "flicks the web" and throws your entire hormonal system out of balance.  

To feel your best your hormones must be balanced.  Fatigue, insomnia, brain fog, cravings headaches, depression, PMS, and premature aging are all symptoms of hormonal imbalances. 

Women experiencing peri-menopause and menopause are quite familiar with these symptoms of hormone imbalance as their progesterone levels drop, and estrogen follows along.     

Because the precursors to hormones are protein, cholesterol and essential fats, your diet should include these nutrients to ensure proper hormone production.  

These same macronutrients are also necessary to keep blood sugar balanced and insulin regulated.  

By eating clean grass fed meats, organic eggs from cage free hens, and healthy fats like organic nuts, seeds, avocados, coconut oil, olive oil, fish oil and flax seeds, you are “feeding” your hormones and addressing the above symptoms.  

If at the same time you reduce and manage your stress, get adequate sleep, exercise regularly and maintain a positive attitude, cortisol and insulin levels will stay on track, and you have set the stage for overall hormonal balance.  

For guidance and support on your journey to hormonal balance and well being, contact me for a free 15 minute consultation at nina.lynn@me.com.