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Science Says One Night Of Poor Sleep Equals Six Months On A High-Fat Diet

Science Says One Night Of Poor Sleep Equals Six Months On A High-Fat Diet

You might have read the title of this post and incredulously wondered how on earth one night of poor sleep equals six months on a high-fat diet. Well, it all has to do with our insulin sensitivity. Insulin is a type of hormone that helps keep our blood sugar levels from getting too high (hyperglycemia) or too low (hypoglycemia).

According to a new study conducted by Josiane Broussard, PhD, and colleagues from Cedars-Sinai Medical Center in Los Angeles, one night of bad sleep lowers our body’s sensitivity to insulin in a similar degree as six months on a high-fat diet.

When the body becomes less sensitive to insulin or “insulin resistant,” it’s unable to produce enough insulin to keep blood sugar stable. This may eventually lead to Type 2 diabetes, a disease where there is too much sugar in the blood and the body’s insulin response doesn’t work properly.

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Diabetes is associated with a number of serious health complications, including heart disease. The less sensitive you are to the effects of insulin, the more trouble you have absorbing nutrients, digesting carbohydrates, and maintaining a healthy weight.

People who have a hard time maintaining a healthy weight or those with obesity are prone to develop insulin resistance and subsequently diabetes. It’s a terrible, vicious cycle that could all start with one night of poor sleep.

How poor sleep affects insulin sensitivity

In the study led by Dr Broussard, the researchers used a canine model to investigate whether sleep deprivation and high-fat diets affect insulin sensitivity in similar ways. They measured insulin sensitivity in eight male dogs before and after the dogs were fed a high-fat diet for six months. The researchers found that the dogs that were sleep deprived for one night had a decrease of 33 percent in insulin sensitivity. After being fed a high-fat diet, the canines had a 21 percent decrease.

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Although this study was done on animals and not humans, it is sill relevant. These types of basic scientific studies involving canines are common and play a critical role in helping to understand the causes and complications of obesity, as well as in identifying processes that may help with its prevention or cure. What this particular study, which was presented on November 5 at The Obesity Society Annual Meeting in Los Angeles, highlights is that pulling all-nighters is not good for the body.

“It is critical for health practitioners to emphasize the importance of sleep to their patients,” said Caroline M. Apovian, MD, FACP, FACN, a Fellow and spokesperson for The Obesity Society. “Many patients understand the importance of a balanced diet, but they might not have a clear idea of how critical sleep is to maintaining equilibrium in the body.”

Ramifications of sleep deprivation

Dr. Broussard noted that, “One night of sleep deprivation and six months of a high-fat diet both reduced insulin sensitivity by a similar degree in canines. However, there was no additive effect of sleep loss and high-fat diet.” Relating these findings to humans, Dr. Broussard added: “This [study] may suggest a similar mechanism by which both insufficient sleep and a high-fat diet induce insulin resistance. It could also mean that after high-fat feeding, insulin sensitivity cannot be reduced further by sleep loss.”

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Perhaps referring to numerous other studies (and there have been many this year) that have correlated the ramifications of sleep deprivation on insulin sensitivity, Dr. Broussard said: “Research has shown that sleep deficiency and a high-fat diet both lead to impaired insulin sensitivity, but it was previously unknown which leads to more severe insulin resistance.”

“Our study,” he continued, “suggests that one night of total sleep deprivation may be as detrimental to insulin sensitivity as six months on a high-fat diet. This research demonstrates the importance of adequate sleep in maintaining blood sugar levels and reducing risk for metabolic diseases like obesity and diabetes.”

The takeaway

If there is one thing you can take away from this study, it is that you should take your sleep habits seriously. Get enough sleep each night, 7 to 9 hours at least. And if you think missing one hour or one night of sleep is not a big deal, then think again. Another study published in Diabetes Care showed how seven Type 1 diabetics suffered peripheral insulin resistance after just one night of four hours sleep.

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The good news, though, is that some of the damage caused by sleep deprivation (such as decreased insulin sensitivity and other metabolic issues) can be reversed with recovery sleep. So, go to bed a half-hour earlier to pay your sleep debt. And tuck in by a reasonable hour every night for sleep.

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David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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