Negative Consequences of Sleep Deprivation
A lack of sleep has serious negative consequences for our body’s physiological and metabolic processes. It leads to numerous health and performance problems, such as disruptions in blood sugar regulation, which increases the risk of obesity, insulin resistance, and type 2 diabetes.
This is due to the hormonal changes created by the body not having adequate time to rest and repair. These hormonal changes can impair muscle metabolism, reducing muscle protein synthesis, which, over time, can lead to loss of muscle mass and strength.
Understanding Circadian Rhythms
To understand sleep, we need to understand circadian rhythms. Circadian rhythms are natural processes that are approximately 24 hours long (I.e., a day) and linked to our environment. The time of day and our location drive our internal molecular clocks, which regulate a significant part of our genome.
These rhythms influence physiological functions within our body, such as sleep, body temperature, glucose metabolism, heart rate, blood pressure, and hormone secretion. Think jet lag for a clearer understanding of circadian rhythms.
The Role of the Suprachiasmatic Nucleus
The suprachiasmatic nucleus (SCN) in our brain detects environmental cues, such as the light environment, which help synchronize our internal clock. This is why ensuring adequate time outdoors during daylight hours and time away from screens at night is crucial for good sleep. This synchronization triggers the release of hormones such as melatonin, which helps us fall asleep.
Hormonal Effects of Sleep Deprivation
With regard to sleep deprivation’s effects on our hormones, increased levels of corticosterone and reduced levels of testosterone have been observed in response to sleep loss. This hormonal shift creates a catabolic environment, potentially triggering increased activity of the glucocorticoid signaling pathway, which can negatively impact protein synthesis and increase protein degradation in skeletal muscle.
Disturbed sleep can also cause systemic inflammation, contributing to muscle breakdown and impaired muscle growth through metabolic dysregulation. Even one night of poor sleep can mimic insulin resistance in the body.
Tips to Avoid Negative Consequences of Poor Sleep
To avoid negative consequences from poor sleep or jet lag, it’s important to minimize the impact and attempt to regulate the system. For example, seeing the sunrise and sunset will help to shift the internal clock. It’s important to eat foods that won’t spike your blood sugar and to correct your sleep the following night. It’s not just the number of hours that matter, but also the times you sleep and wake, as different processes happen in the body during different times at night. If you want to be in the best shape of your life, it’s important to protect your sleep.
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Strength Community Team
Reviewed by Carlos Castro