Sleep & Circadian · 9 cited studies
Research on Sleep & Circadian Rhythm
Sleep is not optional metabolic infrastructure. Spiegel's 2004 leptin/ghrelin paper showed that two nights of 4-hour sleep dropped leptin 18%, raised ghrelin 28%, and increased subjective hunger 24% — appetite hormones flip in days. Buxton 2012 (Science Translational Medicine) demonstrated that 3 weeks of sleep restriction combined with circadian disruption produced prediabetic-grade insulin resistance and lower resting metabolic rate. Scheer's 2009 PNAS forced-circadian-misalignment study produced inverted cortisol rhythms and postprandial hyperglycemia in 10 days. The AHA's 2016 scientific statement (St-Onge) summarises the cardiometabolic consequences. Stothard 2017 showed camping for a week realigned circadian phase by ~2 hours. Below: the foundational sleep/circadian literature.
- Strong evidence2016
Sleep Duration and Quality: Impact on Lifestyle Behaviors and Cardiometabolic Health (AHA scientific statement)
St-Onge MP et al. · Circulation
AHA position: short sleep (<7 h) consistently associated with weight gain and worse cardiometabolic risk.
Sleep & CircadianSource ↗ - Moderate evidence2013
Timing of food intake predicts weight loss effectiveness
Garaulet M et al. · International Journal of Obesity
Late lunch eaters lost ~25% less weight on identical-calorie programs than early eaters over 20 weeks.
Sleep & CircadianSource ↗ - Strong evidence2004
Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite
Spiegel K et al. · Annals of Internal Medicine
Two nights of 4-hour sleep dropped leptin 18%, raised ghrelin 28%, increased hunger ratings 24% — appetite hormones flip in days.
Sleep & CircadianSource ↗ - Strong evidence2008
Meta-analysis of short sleep duration and obesity in children and adults
Cappuccio FP et al. · Sleep
Meta-analysis: short sleep (<5 h) was associated with 55% higher obesity risk in adults across 30 studies.
Sleep & CircadianSource ↗ - Strong evidence2009
Adverse metabolic and cardiovascular consequences of circadian misalignment
Scheer FAJL et al. · Proceedings of the National Academy of Sciences
Forced 12-hour circadian misalignment for 10 days produced postprandial hyperglycemia and inverted cortisol rhythm.
Sleep & CircadianSource ↗ - Strong evidence2012
Adverse metabolic consequences in humans of prolonged sleep restriction combined with circadian disruption
Buxton OM et al. · Science Translational Medicine
3 weeks of sleep restriction + circadian disruption produced prediabetic-grade insulin resistance and lower metabolic rate.
- Moderate evidence2007
The metabolic consequences of sleep deprivation
Knutson KL et al. · Sleep Medicine Reviews
Review of cross-sectional and lab evidence linking sleep loss to obesity, T2D risk, appetite dysregulation.
Sleep & CircadianSource ↗ - Moderate evidence2017
Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend
Stothard ER et al. · Current Biology
Camping for 6 days realigned circadian phase by ~2 hours; modern indoor lighting delays sleep onset.
Sleep & CircadianSource ↗ - Moderate evidence2015
Natural sleep and its seasonal variations in three pre-industrial societies
Yetish G et al. · Current Biology
Hadza, San and Tsimane sleep ~6.5 h/night — fewer hours than Westerners but better consolidation.
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