Dr. Suranjit Chatterjee, senior consultant at Indraprastha Apollo Hospital, New Delhi, India, said that sleep is an important factor for health, affecting cognitive function, immunity and especially metabolism. One of the little-known consequences of lack of sleep is its impact on fat accumulation in the body and cholesterol levels, contributing to metabolic disorders such as obesity, dyslipidemia and fatty liver disease.
How does lack of sleep affect body fat?
Lack of sleep changes the body's hormone balance, especially the two hormones ghrelin and leptin. Ghrelin stimulates appetite, while leptin signals fullness. When sleep is shortened, ghrelin levels increase, causing hunger and consuming more calories, especially foods high in fat and sugar.
At the same time, lack of sleep also disrupts the body's response to insulin, a hormone that helps regulate blood sugar levels. When cells are no longer sensitive to insulin, excess glucose is converted into fat, especially visceral fat, a significant risk factor for fatty liver disease.
Fatty liver disease and insomnia
Non-alcoholic fatty liver disease (NAFLD) is a condition of fat accumulation in the liver, affecting the liver's ability to metabolize fat and detoxify. Interrupted sleep increases the production of free fatty acids and triglycerides in the body, causing fat accumulation in liver cells and leading to inflammation and liver damage.
In addition, disruption of circadian rhythm due to prolonged insomnia, especially in people working part-time or suffering from chronic insomnia, also impairs the liver's ability to process fat, increasing the risk of cirrhosis.
Prevention strategies
With the link between lack of sleep and liver health risks, here are some strategies to help improve sleep and protect the liver:
Maintain a regular sleep schedule: Try to get 7-9 hours of sleep each night and establish a stable sleep routine.
Optimizing your sleep environment: Reduce exposure to blue light from screens before bed, keep your bedroom dark and cool, and invest in a comfortable mattress and pillow.
Eat healthy: Limit processed foods, refined sugar and saturated fat, while adding foods rich in fiber, lean protein and healthy fats.
Exercise regularly: Exercise helps improve insulin sensitivity, improve sleep quality and reduce visceral fat accumulation.
Manage stress: Prolonged stress can disrupt sleep and affect hormone balance, leading to weight gain and increased cholesterol levels. Practicing meditation, mindfulness, and relaxation techniques can help reduce stress effectively.
