{"id":21255,"date":"2018-11-20T11:36:52","date_gmt":"2018-11-20T16:36:52","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=21255"},"modified":"2018-11-20T11:36:52","modified_gmt":"2018-11-20T16:36:52","slug":"bedtime-metabolism-study","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/bedtime-metabolism-study\/","title":{"rendered":"How Your Bedtime Affects Your Metabolism"},"content":{"rendered":"<p>If you want to boost your metabolic health, you&#8217;ve got plenty of tried-and-true methods, such as eating more\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a>,\u00a0strength training regularly, and sipping on\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/c\/green-tea\/N-cp99mf\" target=\"_blank\" rel=\"noopener\">green tea<\/a>. But there&#8217;s something else you may want to factor in: regular sleep.<\/p>\n<p>Recent research suggests that all of your metabolism-boosting efforts go to waste if you\u2019re not getting in your zzzs. In fact, according to a recent study in <a href=\"https:\/\/www.nature.com\/articles\/s41598-018-32402-5#Abs1\" target=\"_blank\" rel=\"noopener\"><em>Scientific Reports<\/em><\/a>, sticking to a proper\u00a0bedtime may be crucial for your metabolic health.<\/p>\n<h2><strong>Your Bedtime &amp; Your Metabolism<\/strong><\/h2>\n<p>According to the researchers behind the <em>Scientific Reports<\/em> study, having a regular bedtime boosts your metabolic health, both in the short <em>and<\/em> long term.<\/p>\n<p>\u201cMany patients and physicians already know that getting enough sleep is important to heart and metabolic health,\u201d says study co-author, clinical psychologist, and professor Jessica Lunsford-Avery, Ph.D. However, we usually only think about sleep in terms of duration, or hours of sleep logged.<\/p>\n<p>This study aimed to take a broader look at sleep and metabolic health. \u201cOur study shows that healthy sleep is determined not only by how long you sleep, but also by the timing of your sleep, the continuity of your sleep, and the effect of going to sleep and waking up at the same time every day,\u201d says Lunsford-Avery.<\/p>\n<p>The results? The researchers linked all of these factors (described as \u2018sleep irregularity\u2019) with metabolic problems like weight gain, unruly blood sugar, and cardiovascular issues.<\/p>\n<h2><strong>The Science<\/strong><\/h2>\n<p>To reach these conclusions, the researchers analyzed the sleeping patterns, physical health, and mental health of 1,978 American adults. Participants wore a physical activity- and ambient light-measuring wrist device and kept a sleep journal for seven days.<\/p>\n<p>Throughout the week, the participants reported their daytime sleepiness. Meanwhile, the scientists evaluated their cardiovascular disease risk based on markers such as blood pressure, cholesterol, diabetes status, and obesity. They also surveyed participants&#8217; mental health.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>The researchers found that irregular sleepers (who went to bed and woke up at different times on different days) weighed more, had higher blood sugar, higher blood pressure, and a higher projected risk of having a heart attack or stroke within 10 years than those who slept and woke at the same times every day,\u201d says Lundsford-Avery. They were also more likely to report stress and depression, both of which can impact cardiometabolic health.<\/p>\n<h2><strong>The Takeaway<\/strong><\/h2>\n<p>Though this study only observed patterns, it still paints a convincing picture about the importance of sleep for our health. It also suggests that simply getting the <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" target=\"_blank\" rel=\"noopener\">recommend 7 to 9 hours<\/a>\u00a0of sleep a night may not be enough.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/foods-for-sleep\/\" target=\"_blank\" rel=\"noopener\"><strong>4 Foods That\u2019ll Put You To Sleep<\/strong><\/a><\/p>\n<p>According to Chris Winter, M.D., author of <a href=\"https:\/\/www.amazon.com\/gp\/slredirect\/picassoRedirect.html\/ref=pa_sp_atf_aps_sr_pg1_1?ie=UTF8&amp;adId=A00017142NJLN5WL8GVB7&amp;url=https%3A%2F%2Fwww.amazon.com%2FSleep-Solution-Why-Your-Broken%2Fdp%2F0399583610%2Fref%3Dsr_1_1_sspa%3Fie%3DUTF8%26qid%3D1542134153%26sr%3D8-1-spons%26keywords%3Dchris%2Bwinter%2Bsleep%2Bsolution%26psc%3D1&amp;qualifier=1542134152&amp;id=1679733676912905&amp;widgetName=sp_atf\" target=\"_blank\" rel=\"noopener\"><em>The Sleep Solution: Why Your Sleep is Broken and How to Fix It<\/em><\/a> and medical director of the Sleep Medicine Center at Virginia\u2019s Martha Jefferson Hospital, this study supports a growing body of research that highlights the importance of regular sleep and wake times.\u00a0It reinforces that sleep sets the stage for the body\u2019s schedule, and both short- and long-term health.<\/p>\n<p>Luckily, adopting more regular sleep-and-wake patterns is pretty straightforward. \u201cOur recommendation is simple,\u201d says Lundsford-Avery. \u201cSet your alarm clock for the same time each day, even on weekends. From there, set a regular bedtime and stick to it as best you can.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you want to boost your metabolic health, you&#8217;ve got plenty of tried-and-true methods, such as eating more\u00a0protein,\u00a0strength training regularly, and sipping on\u00a0green tea. But there&#8217;s something else you may want to factor in: regular sleep. Recent research suggests that all of your metabolism-boosting efforts go to waste if you\u2019re not getting in your zzzs.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/bedtime-metabolism-study\/\">Read More <span class=\"screen-reader-text\">How Your Bedtime Affects Your Metabolism<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":21256,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,10],"tags":[],"class_list":["post-21255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin 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In addition to What\u2019s Good, she is a contributor to a number of publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Women\u2019s Health, Greatist, and more! In her free time, Gabrielle can be found training for local CrossFit competitions, coaching classes at her local CrossFit box, hiking with her border collie, or recording episodes of the podcast she co-hosts called Bad In Bed. Follow her on Instagram @Gabriellekassel.","url":"https:\/\/www.vitaminshoppe.com\/blog\/author\/gabriellekassel1\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/11\/Sleep-Metabolism.jpg?fit=740%2C307&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8QYGg-5wP","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts\/21255","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/users\/103"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/comments?post=21255"}],"version-history":[{"count":0,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts\/21255\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/media\/21256"}],"wp:attachment":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/media?parent=21255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/categories?post=21255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/tags?post=21255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}