To prevent diabetes, you must "sleep"! Study: Going to bed early helps fat metabolism and blood sugar control
Is it good to go to bed early and get up early? Study: Early risers increase fat metabolism efficiency
Not only does the early bird catch the worm, but it also avoids the risk of diabetes and cardiovascular disease? New research published in “Experimental Physiology” claims that human “sleep cycles” can lead to individual metabolic differences and change the operation of the body’s metabolism. For example, those who often stay up late or reverse day and night have a significantly reduced ability to use fat for energy, which means they are at a higher risk of obesity, diabetes or cardiovascular disease.
A research team from Rutgers University in the United States divided 51 subjects into two groups based on their sleeping tendencies: the early-rising group and the late-night group. The team measured the subjects’ weight, body composition, insulin sensitivity, and fat and carbohydrate metabolism. During the one-week trial, they were required to limit caloric intake and exercise twice a day for 15 minutes in moderate and high-intensity training modes.
The test results found that compared with the group that stayed up late, the group that got up early consumed more fat as energy during sleep and exercise, and their bodies were also more sensitive to insulin. On the other hand, the group that stayed up late showed significant “insulin resistance”, which means that the body needs more insulin to lower blood sugar. Importantly, the source of energy for the late-night group was “carbohydrates” rather than fat, which meant that fat was more likely to accumulate in the body.
Staying up late can easily cause insulin to “release itself”! Risks of diabetes and cardiovascular disease soar
Steven K. Malin, the lead author of the study, said that the late-night group’s response to insulin and the way the body uses energy may be harmful. This shows that this group has a higher risk of type 2 diabetes and cardiovascular disease. In addition, compared with subjects in the late-night group who were sedentary throughout the day, the early-rising group was significantly more active in life and had a higher level of health.
“The difference in fat metabolism between the early riser group and the late night group suggests that the body’s circadian rhythm may affect the way the body uses insulin.” Malin pointed out that humans’ response and sensitivity to insulin have a major impact on maintaining health. Research results show that circadian rhythm appears to affect metabolism and hormonal effects in the body. As for the difference in metabolic preferences between the early riser group and the late night group, the principle behind it cannot be fully clarified, and studies with larger sample sizes are needed to confirm it.
What should I do if I have jet lag when going abroad or working shifts? “6 Tips” to Resolve Circadian Rhythm Disorders
The above-mentioned studies reveal the importance of circadian rhythm to the human body. In fact, past studies have claimed that long-term disruption of circadian rhythm may be related to Alzheimer’s disease, cancer cell growth, obesity, etc. According to the Health Management Center of the University of California, Los Angeles (UCLA), circadian rhythm disorders mostly occur in groups such as travelers across time zones, shift workers, and night workers.
The University of California Health Center points out that patients with circadian rhythm disorders are more likely to suffer from insomnia, daytime sleepiness,
Symptoms such as indigestion, irritability, and difficulty concentrating may even take a week for certain groups to adapt to the new biological clock. Circadian rhythms also depend on the number of time zones the body is involved in, and most people experience mild “jet lag” twice a year.
As for how to improve circadian rhythm disorders? The University of California Health Center proposes the following solutions. People who have recently suffered from circadian clock confusion may wish to refer to them:
Stick to a daily routine.
Moderate exposure to sunlight during the day.
Get moderate exercise.
Avoid catching up on sleep in the afternoon or evening.
Avoid alcohol and caffeine at night.
Try reading or meditating before bed.
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Further reading:
University of London study: Sleeping less than 5 hours a day may increase death risk by 25%
