circadian rhythm

Circadian rhythm is our natural, internal sleep-wake cycle. Did you know that it has impacts on metabolism?

This is why metabolic health experts will take a detailed sleep history. Some questions you might hear us ask:

*What time do you go to bed? Wake up?

*Do you have difficulty falling asleep? Staying asleep?

*What time do you finish eating or drinking calories?

*What is your work/life schedule like?

Here are some hormones impacted by circadian rhythm and metabolism:

Melatonin is a hormone that is necessary to aid in sleep onset. Decreased melatonin can lead to decreased energy expenditure.

Cortisol is the natural steroid our bodies make. In a normal sleep-wake cycle it is highest first thing when we wake up and declines during the day to very low levels when we sleep. If levels don’t go way down when we sleep, not only does it disrupt sleep, but leads to increased insulin resistance, and makes it more difficult for people to lose weight.

Leptin is the hormone that is known as the ‘feeling full’ hormone. It helps to control energy burned and food intake. If there is interrupted sleep, there is decreased secretion of leptin.

Adiponectin: This is a hormone secreted by our fat tissue that is anti-inflammatory. But if someone has decreased sleep, this also leads to decreased adiponectin levels. Cue higher inflammation and increased insulin resistance.

Q: What is the ideal amount of good quality sleep?

A: Studies suggest 7-9 hours

Q: What metabolic disorders are associated with short or disrupted sleep?

A:

*Elevated body mass index (BMI)

*Obesity (doubled risk)

*Metabolic syndrome

*Type 2 diabetes