One… Single… Night, aGgressivefatloss.com lovers
That’s all it takes to potentially affect insulin resistance.
I’ve noticed that my glucose spikes exceptionally high on days when I didn’t sleep well, but the research is pretty alarming.
There was a study in The Journal of Sleep Research,
16 subjects participated in two separate sessions:
One night of partial sleep deprivation (4.25 hours of sleep) versus one night of full sleep (8.5 hours of sleep).
Researchers found that partial sleep deprivation, compared with full sleep, was associated with significantly higher peripheral insulin resistance, which was indicated by a higher fasting HOMA-IR of 16%.
This seems to indicate that just one single night of sleep loss is already sufficient to impair fasting insulin sensitivity in healthy people.
Now this wasn’t designed to try to scare you, it was to illuminate that metabolic issues (particularly with glucose metabolism) are far beyond just what we eat.
Hard part is that now I’ll probably get even more stressed out about my sleep habits!
But it really looks like it’s the longer term stuff that affects it moreso. It’s almost as though you body fires a warning shot when you get one bad night of sleep, but the problems really come into play when you start stacking back to back days with poor sleep.
The Journal Lancet published another paper that showed that when subjects were sleep deprived for a few days compared to being rested, they responded COMPLETELY different to the same high carb meal.
It was almost like they were eating two different meals altogether, but they were NOT. They ate the same, isocaloric meal and same amount of carbs but their glucose clearance was 40% worse when they only slept 4 hours/night for a few days!
There’s a few things that I do to help my sleep hygiene, but I am still not perfect (at all). One of the things that has been a game changer that has almost saved me from a sleep-divorce (not literal divorce, but where my wife and I sleep in separate beds because of my tossing and turning).
It’s called Qualia Night (use code AFL to save 15% off the already 50% off discounted price). I’ve never seen anything on the market that takes a more holistic, balanced nutritional approach for sleep health.*†
I like that the ingredients in Qualia Night are non-sedative, meaning this formula isn’t about “knocking you out”.*
Instead, it’s about helping you wake up the next morning feeling refreshed, recharged, and ready to crush the day.
This would be a long email if I mentioned all the studies supporting the ingredients in Qualia Night, but to give some credit to what’s in it:
- The ayurvedic herb gotu kola to support GABA production and mental relaxation*
- Holy basil leaf extract to support stress regulation and quiet an overactive mind.*
- White peony root extract to support a stable sleep cycle while asleep.*
- Magnesium Glycinate to support normal EEG and neuroendocrine responses while sleeping.*
Here’s a link right now that will get you 50% off and clicking here and adding code AFL scores you an additional 15% off.
To bring on a positive note, it turns out that you only really need about 1 hour more than what you’re getting to potentially improve insulin resistance.
In a study from Sleep, obese volunteers were asked to increase their sleep duration by just one hour on weekdays and were intermittently monitored for sleep quality and fasting glucose.
Study participants reported sleeping for an average of 6.5 hours during weekdays and 7.7 hours on weekends. The study was continued for 40 days.
At the end of the research, insulin sensitivity and fasting glucose were improved just through sleep prescription. This can tell us a LOT about what is going on with us metabolically.
I’ve also been experimenting with using more binaural tones before bed and it seems to make a big difference.
I listen to between 5Hz-10Hz for about 15 minutes while either meditating or maybe doing some foam rolling in front of my red light device.
Binaural beats have a lot of research behind them, but they’re just not heavily used for some reason. I used to even do cardio with binaural beats playing to help me develop some mindfulness while being bored on a bike or running.
I know I sound like some kind of semi-bionic weirdo, but these things have merit. Truth be told, we have a lot of artificial influences in our lives, and sometimes we need some technology to help us break through to reset.
Sometimes, a little extra help through something like binaural beats, red light therapy and Qualia Night can be a welcome rescue.
I’ll see you tomorrow!
Aggressivefatloss.com
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