How sleep can affect weight loss
A recent study from Uppsala University came to the conclusion that, “One night of sleep loss has a tissue-specific impact on the regulation of gene expression and metabolism in humans, according to researchers. This may explain how shift work and chronic sleep loss impairs our metabolism and adversely affects our body composition.” Studies have shown that the risk for type 2 diabetes is elevated in those who suffer from chronic sleep loss or who carry out shift work. Other studies have shown adverse weight gain associated with disrupted sleep. During this time fat accumulation is increased and muscle mass is reduced. "In the present study we observed molecular signatures of increased inflammation across tissues in response to sleep loss. However, we also saw specific molecular signatures that indicate that the adipose tissue is attempting to increase its capacity to store fat following sleep loss, whereas we instead observed signs indicating concomitant breakdown of skeletal muscle proteins in the skeletal muscle, in what's also known as catabolism. We also noted changes in skeletal muscle levels of proteins involved handling blood glucose, and this could help explain why the participants' glucose sensitivity was impaired following sleep loss. Taken together, these observations may provide at least partial mechanistic insight as to why chronic sleep loss and shift work can increase the risk of adverse weight gain as well as the risk of type 2 diabetes," says Jonathan Cedernaes. Shoot for 7-9 hours a night for sleep. Establish a daily rhythm of waking and sleeping at the same time even on days off.