Sleep Early to Improve your Metabolic Health

Are you a morning person? I mean, it can be tough dealing with a morning person. They brag about how early they got up and what they accomplished. By the time you finish getting ready for work, they already have worked out at @womensliftlab :) , ate breakfast, and have responded to all of the emails that came through while you were asleep. You probably wish you were them!

Sadly, this blog is not about how to become a morning person. However, it will discuss the impact of sleep on metabolic health. So maybe that will get ya up early!

Listen, I’m a night owl. While I do get up early, I tend to also stay up late (not really a good mix). I get a lot done at night (like writing this blog). It’s quiet and my creative juices are flowing. However, staying up late is all too common with a society that doesn’t shut off (i.e. smart phones, Netflix). Well, new evidence suggests that early risers may have a metabolic advantage that helps them avoid chronic health conditions.

A study from Rutgers University found that staying up late raises the risk of insulin resistance. Research divided the participants into groups; those who went to bed before 11:00PM and those that stayed up until at least 1:00AM. All of the participants were diagnosed with metabolic syndrome, which is a cluster of conditions such as hypertension, obesity, and hyperlipidemia that increases ones risk for stroke and diabetes (aka insulin resistance).

Researchers collected blood samples after an overnight fast and measured waist circumference, which is more telling of metabolic health than the outdated Body Mass Index (BMI) measurement. They also assessed fasting blood glucose levels to determine risk for insulin resistance.

So what did they find? They found that independent of fitness, those who slept early and worked earlier metabolized more fat during fasts and exercise than night owls. Those who stayed up later metabolized less fat when they fasted and when they exercised. Those that aligned themselves with the circadian rhythm or internal body clock were metabolically healthier.

Generally speaking, early risers were more active. It wasn’t necessarily related to exercising earlier but they would accomplish more activity such as doing light chores around the house. This extra activity may have helped boost their metabolic rate and their ability to respond to insulin.

There is also some research that may explain why night owls metabolize less glucose and fat during exercise. Mitochondria, the powerhouse of the cell, doesn’t function as well in those who have metabolic disorders. Those who stay up late don’t allow the proper cellular recovery to occur. So when the cell can’t keep up with energy production due to metabolic stress…well, it just quits.

The study suggests even going to bed a half hour earlier can make a big difference in your overall health. The more movement you perform, especially during daylight hours, is better for your health.

So yes, going to bed may make you feel old and unproductive. But based on that study, it might be the best thing for your health!