Get More Sleep, Fatty

Posted: February 4, 2011 in Lifestyle, Misc.
Tags: ,

Great study. Provides some clarity on why lack of sleep causes so many metabolic problems.
Sleep duration and circulating adipokine levels.
Sleep. 2011 Feb 1;34(2):147-52.
INTRODUCTION: Short sleep duration is associated with systemic inflammation and diabetes; however the mechanisms by which reduced sleep leads to these complications are unclear. One possibility is sleep may impact secretion of adipocyte derived hormones that regulate inflammation and insulin resistance. In this study we assessed the association between sleep duration and 3 adipokine levels.

METHODS: A total of 561 adults from the Cleveland Family Study underwent standardized laboratory polysomnography followed by a morning fasting blood draw assayed for leptin, visfatin, and retinol binding protein-4 (RBP4) levels.

RESULTS: The cohort had an age of 44.5 (16.1) years and total sleep time (TST) of 6.2 (1.3) hours (mean [SD]). Each hour reduction in TST was associated with a 10% increase in leptin (P = 0.01) and a 14% increase in visfatin levels (P = 0.03) in analyses adjusted for age, gender, and race. After additional adjustment for obesity, sleep apnea severity, hypertension, and diabetes, each hour reduction in TST was associated with a 6% increase in leptin (P = 0.01) and a 14% increase in visfatin levels (P = 0.02). Leptin increased by 15% (P = 0.01) and visfatin increased by 31% (P = 0.05) for every 1-h decrease in REM sleep. In contrast, no association between sleep duration and RBP4 was found.

CONCLUSIONS: Reduced sleep and reduced REM sleep are associated with elevations in leptin and visfatin, 2 adipokines associated with inflammation and insulin resistance. Further investigation of the effect of sleep on adipose tissue function should be pursued. CITATION: Hayes AL; Xu F; Babineau D; Patel SR. Sleep duration and circulating adipokine levels. SLEEP 2011;34(2):147-152.

PMID: 21286230


Another thing to remember about lack of sleep is that it will cause weird issues with blood sugar and cravings the next day typically causing one to binge on carbs, or make it quite a bit harder to stay within desired caloric requirements.

  1. John Stone says:

    Does it say in there how much the right amount of sleep is? I also know it has a lot to do with getting the right amount of REM and deep sleep etc. Huperzine is supposed to increase REM by 25% or some number so it might be interesting to play with. Also inhibits somatostatin so it’s two birds, one stone.

  2. Fitport says:

    6.2 hours was the mean in this study, I haven’t read the full text though so I don’t know if the researchers commented further on optimal sleep duration.

    Interesting about Huperzine, I didn’t know about the REM or somatostatin impact. Throw the PMID’s up if you have them. The acetylcholine boost could be problematic for getting to sleep though, is this applicable when the dose is taken earlier in the day? Or at a low dose that wouldn’t cause stimulation?

  3. Justin says:

    What about for too much sleep? I typically get between 8-9 hours of sleep (yeah, yeah), but usually feel the most energized and wake up the easiest in the morning when i get about 6.5 hours. Are there any studies showing that too much sleep is bad for you?

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