The connection between what you eat, how much you weigh, and your heart health is well-established. However, there’s a third, often-ignored ingredient in this recipe: sleep. Experts warn that inadequate sleep can sabotage even the best diet and exercise plans, leading to weight gain and metabolic changes that place a significant burden on your heart.
Sleep deprivation wreaks havoc on the hormones that regulate hunger and appetite. It causes levels of ghrelin, the “hunger hormone,” to spike, while levels of leptin, the hormone that signals fullness, plummet. This hormonal imbalance makes you crave high-calorie, sugary, and fatty foods, leading to overeating and subsequent weight gain, particularly dangerous abdominal fat.
Beyond appetite, poor sleep disrupts your body’s ability to process sugar. It contributes to insulin resistance, a condition where your cells become less responsive to insulin. As a result, your pancreas has to work harder to pump out more insulin to keep blood sugar levels in check. This state is a precursor to type 2 diabetes and is an independent risk factor for cardiovascular disease.
This combination of weight gain and insulin resistance puts immense strain on your heart. To break the cycle, focus on improving your sleep hygiene. A consistent sleep schedule helps regulate your hunger hormones. Avoiding late-night snacks and creating a relaxing wind-down routine can also prevent metabolic disruption. By addressing your sleep, you are taking a crucial step towards managing your weight and protecting your heart.