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Go to bed at about the same time every night and wake up at about the same time every morning.
Sleep experts say it's one of the most important strategies for feeling refreshed. But it could also be vital to the health of your metabolism – the processes that allow your body to function.
A new study in the journal Diabetic treatments connects irregular bedtime with a long list of metabolic conditions: obesity, diabetes, high cholesterol, high blood pressure and high blood sugar.
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"Even after taking into account the amount of sleep that a person gets and other lifestyle-related factors, every hour and every night of shift night at bedtime or the length of a night of sleep multiplies the undesirable metabolic effects. " Tianyi Huang, co-author of the study, Epidemiologist at Brigham and Women's Hospital, Boston, in a report.
It is fairly well established that lack of sleep overall increases the risk of metabolic dysfunction. But it has been less clear if an irregular sleep schedule has the same effect.
To find out, Huang and her colleague Susan Redline badyzed health data collected from more than 2,000 US adults aged 45 to 84, participating in the study. Multiethnic study of atherosclerosis.
At one point in the study, participants wore sleep measuring devices for a week while holding sleep diaries and completing questionnaires about their nighttime habits.
People whose sleep synchronization was more variable at night had a higher frequency of metabolic disorders at baseline and a higher probability of developing them after about six years of follow-up.
For each additional hour of variability in time spent in bed and in sleep, a person may have up to 27% more likely to suffer from a metabolic abnormality, the researchers said.
The study observes a link between sleep programs and metabolic health, but can not prove that the first cause directly the last. However, researchers have speculated on why irregular bedtime could have such serious effects.
At the cellular level, irregular sleep could disrupt the clock genes responsible for bodily processes. At the hormonal level, this could disrupt the release of cortisol and melatonin – respectively called stress and sleep hormones. At the behavioral level, it could simply spoil the rest of your schedule – change the time you eat, which also has an impact on health.
A growing number of adults claim to have extremely inconsistent sleep schedules because of their work and studies, their social life and their use of technology. This inconsistency may eventually catch up with them.
"Our findings suggest that maintaining a regular sleep schedule has beneficial metabolic effects," said Redline, a Chief Medical Officer of the Brigham and Women's Division of Sleep Disorders and Circadia. Hospital.
"This message could enrich current strategies for preventing metabolic diseases, which are aimed primarily at promoting adequate sleep and other healthy lifestyles."
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