{"id":3133,"date":"2022-09-23T11:30:00","date_gmt":"2022-09-23T06:00:00","guid":{"rendered":"https:\/\/blog.ultrahuman.com\/blog\/?p=3133"},"modified":"2026-01-27T16:32:51","modified_gmt":"2026-01-27T11:02:51","slug":"sleep-and-its-effects-on-glucose-metabolism","status":"publish","type":"post","link":"https:\/\/blog.ultrahuman.com\/blog\/sleep-and-its-effects-on-glucose-metabolism\/","title":{"rendered":"Sleep And Its Effects On Glucose Metabolism"},"content":{"rendered":"\n<p>We\u2019ve all had days when we\u2019ve woken up after a night of inadequate sleep. There are numerous physiological processes that happen when we\u2019re asleep.<\/p>\n\n\n\n<p>Not getting enough shut-eye can lead to various disruptions in these biochemical processes in our body. Let\u2019s start with understanding what sleep is<\/p>\n\n\n\n<p><strong>Read next: <a href=\"https:\/\/blog.ultrahuman.com\/blog\/why-waking-up-at-3-am-could-be-your-metabolism-and-how-to-change-it\">Why you&#8217;re waking up at 3AM and how to fix it<\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-gallery aligncenter has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" data-id=\"3134\" src=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-glucose-metabolism-1024x683.jpg\" alt=\"\" class=\"wp-image-3134\" srcset=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-glucose-metabolism-1024x683.jpg 1024w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-glucose-metabolism-300x200.jpg 300w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-glucose-metabolism-768x512.jpg 768w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-glucose-metabolism-1536x1024.jpg 1536w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-glucose-metabolism-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-highlights\">Highlights<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Circadian rhythmicity of sleep onset is secured through the master pacemaker located in the hypothalamic suprachiasmatic nucleus (SCN)<\/em>,<\/li>\n\n\n\n<li><em>Sleep duration also affects the response of hormones associated with appetite Leptin (subsides hunger) and Ghrelin (stimulates hunger)<\/em>,<\/li>\n\n\n\n<li><em>Going to bed at the same time each night and getting up at the same time each morning, including on weekends<\/em>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-exactly-is-sleep\">What exactly is sleep?<\/h2>\n\n\n\n<p>Sleep is a state of reduced consciousness, muscle relaxation and altered responsiveness to stimuli, which is an actively regulated, periodically occurring phenomenon in organisms.<\/p>\n\n\n\n<p>Based on the patterns of brain electrical activity, eye movements and skeletal muscle tone, sleep is separated into distinct stages in humans: non-rapid eye movement (NREM) sleep, also referred to as slow-wave sleep), and rapid eye movement (REM) sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-is-sleep-controlled\">How is sleep controlled?<\/h2>\n\n\n\n<p>Sleep onset and periodicity are controlled processes determined by three major factors:<\/p>\n\n\n\n<p><strong>1. Circadian rhythms<\/strong> (Internal process regulating sleep-wake cycles)&nbsp;<\/p>\n\n\n\n<p><strong>2.Homeostatic drive<\/strong> (Pressure to sleep the more time we spend awake)&nbsp;<\/p>\n\n\n\n<p><strong>3. Emotional\/Cognitive inputs<\/strong>&nbsp;<\/p>\n\n\n\n<p>Circadian rhythmicity of sleep onset is secured through the master pacemaker located in the hypothalamic suprachiasmatic nucleus (SCN).<\/p>\n\n\n\n<p>These have projections into various regions in the brain participating in the regulation of sleep timing, behavioural and endocrine processes, food intake, physical activity, and substrate metabolism. It essentially is your body\u2019s master clock.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-happens-if-you-don-t-get-enough-sleep\">What happens if you don\u2019t get enough sleep?<\/h2>\n\n\n\n<p>When you don\u2019t get enough sleep, together with misaligned or irregular sleep, a number of anomalies can present themselves that can directly or indirectly affect your metabolism.<\/p>\n\n\n\n<p>This happens because your circadian rhythm is disrupted. This circadian clock goes on regardless of your activity levels, and ideally, it must be aligned with the day-to-day work: rest periods for healthy functioning.<\/p>\n\n\n\n<figure class=\"wp-block-gallery aligncenter has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" data-id=\"3135\" src=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-wake-cycle-1024x768.jpg\" alt=\"\" class=\"wp-image-3135\" srcset=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-wake-cycle-1024x768.jpg 1024w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-wake-cycle-300x225.jpg 300w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-wake-cycle-768x576.jpg 768w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2022\/10\/Sleep-wake-cycle.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-are-sleep-and-glucose-metabolism-related\">How are sleep and glucose metabolism-related?<\/h2>\n\n\n\n<p>Sleep and glucose metabolism are closely related to each other. For starters, low sleep levels can lead to increased circulating cortisol (a stress hormone) which results in gluconeogenesis (production of glucose from non-carbohydrate sources) which in turn affects glucose regulation.<\/p>\n\n\n\n<p>A study shows that 6 days of sleep restriction has been associated with an increase in evening cortisol levels and nighttime growth hormone concentration, which induces a rapid decrease in muscular glucose uptake<\/p>\n\n\n\n<p>Both these factors can also result in reduced insulin sensitivity due to spikes in blood glucose levels.<\/p>\n\n\n\n<p>Sleep duration also affects the response of hormones associated with appetite Leptin (subsides hunger) and Ghrelin (stimulates hunger).<\/p>\n\n\n\n<p>Insufficient sleep tends to offset the difference between the two hormones, potentially resulting in several metabolic irregularities, leading to changes in food intake and causing issues like diabetes and metabolic syndrome.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tips-to-get-enough-sleep\">Tips to get enough sleep<\/h2>\n\n\n\n<p>According to the <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Centers for Disease Control and Prevention<\/em><\/a>, good sleep habits, sometimes also known as sleep hygiene, can help you get sufficient sleep, both in terms of quantity and quality.<\/p>\n\n\n    <div class=\"ra\">\n        \n                    <a class=\"ra-box\" href=\"https:\/\/blog.ultrahuman.com\/blog\/why-waking-up-at-3-am-could-be-your-metabolism-and-how-to-change-it\/\" title=\"Why waking up at 3 AM could be your metabolism \u2013 and how to change it\">\n                                    <div class=\"ra-box-thumb\">\n                        <img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\" src=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/cant-sleep-1024x576.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Why waking up at 3 AM could be your metabolism \u2013 and how to change it\" srcset=\"https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/cant-sleep-1024x576.jpg 1024w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/cant-sleep-300x169.jpg 300w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/cant-sleep-768x432.jpg 768w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/cant-sleep-1536x864.jpg 1536w, https:\/\/blog.ultrahuman.com\/wp-content\/uploads\/2025\/05\/cant-sleep.jpg 2000w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>                    <\/div>\n                                <div class=\"ra-box-side\">\n                    <span class=\"ra-box-side-title\">Why waking up at 3 AM could be your metabolism \u2013 and how to change it<\/span>\n                    <p>Updated: If you find yourself waking at 3AM regularly, it could be your metabolism. Here&#8217;s what to watch&hellip;<\/p>\n                    <button>Read article<\/button>\n                <\/div>\n            <\/a>\n            <div class=\"clearfix\"><\/div>\n    <\/div>\n\n\n\n<p>Some habits that can improve your sleep health:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Consistency: <\/strong>Going to bed at the same time each night and getting up at the same time each morning, including on weekends<\/li>\n\n\n\n<li><strong>Bedroom environment:<\/strong> Keeping your bedroom quiet, dark, relaxing, and at a comfortable temperature<\/li>\n\n\n\n<li><strong>Electronic devices: <\/strong>Removing any electronic devices, such as TVs, computers, and smartphones, from the bedroom, especially around bedtime&nbsp;<\/li>\n\n\n\n<li><strong>Food:<\/strong> Avoiding large meals, coffee or caffeinated beverages, and alcohol before bedtime<\/li>\n\n\n\n<li><strong>Exercise:<\/strong> Getting some exercise. Being physically active during the day can help you fall asleep more easily at night.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conclusion\">Conclusion<\/h2>\n\n\n\n<p>In order for physiological systems to function appropriately, your nutritional and physical aspects of healthy living must be combined with a sleep cycle that can support it.<\/p>\n\n\n\n<p>Not getting enough sleep can disrupt the various important biochemical processes in your body. This further emphasises sleep as a key marker for your recovery and overall healthy functioning of your body.<\/p>\n\n\n\n<p><em>Disclaimer: <\/em>The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and\/or concerns and before undertaking a new health care regimen including making any dietary or lifestyle changes.<\/p>\n\n\n\n<p><strong>Reference<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.mdpi.com\/1422-0067\/21\/6\/2232\/htm\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Light and circadian signaling pathway in pregnancy: Programming of adult health and disease.<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.jneurosci.org\/content\/36\/13\/3709.short\" target=\"_blank\" rel=\"noreferrer noopener\"><em>An adenosine-mediated glial-neuronal circuit for homeostatic sleep<\/em><\/a><em>&nbsp;<\/em><\/li>\n\n\n\n<li><a href=\"https:\/\/www.hindawi.com\/journals\/ije\/2010\/108641\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Prolonged sleep restriction affects glucose metabolism in healthy young men<\/em><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/diabetes.diabetesjournals.org\/content\/59\/9\/2126.short\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Sleep restriction for 1 week reduces insulin sensitivity in healthy men.<\/em><\/a><em>&nbsp;<\/em><\/li>\n\n\n\n<li><a href=\"https:\/\/www.science.org\/doi\/10.1126\/scitranslmed.3003200\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Adverse metabolic consequences in humans of prolonged sleep restriction combined with circadian disruption.&nbsp;<\/em><\/a><strong><em>&nbsp;<\/em><\/strong><\/li>\n<\/ol>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019ve all had days when we\u2019ve woken up after a night of inadequate sleep. There are numerous physiological processes that happen when we\u2019re asleep.<\/p>\n","protected":false},"author":9,"featured_media":3136,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-3133","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleep And Its Effects On Glucose Metabolism - Ultrahuman<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.ultrahuman.com\/blog\/sleep-and-its-effects-on-glucose-metabolism\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep And Its Effects On Glucose Metabolism\" \/>\n<meta property=\"og:description\" content=\"We\u2019ve all had days when we\u2019ve woken up after a night of inadequate sleep. 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