We often hear about the importance of staying calm—making the most of the moment and enjoying the here and now. Slow food, slow living, comfort food, zero‑kilometer food, mindful eating… everything seems to connect with this idea of tranquility, serenity, and cultivating time and rest.

It’s clear that a self‑care routine is directly tied to healthy sleep habits. Sleep is a fundamental ally for balance, overall well‑being, and physical and mental health.

Restful nights—the famous 7 to 8 hours of sleep—can significantly reduce the risk and severity of many conditions, including metabolic syndrome.

According to the study “Sleep and Metabolic Syndrome” (Nursing Clinics of North America, 2021, Chasens et al.), which offers a comprehensive review of the relationship between sleep disorders and metabolic syndrome (MetS), both short sleep (≤5 hours/day) and long sleep (≥9 hours/day) are associated with a higher risk of metabolic syndrome, compared with those who sleep 7–8 hours per night, who show the lowest risk.

Within Yaba’s field of expertise—Health and Nutrition—we care about understanding what metabolic syndrome is and what it implies for a healthy lifestyle.

Metabolic syndrome is a cluster of conditions that reflect a deep imbalance in metabolic health. It is characterized by the presence of several factors—such as insulin resistance, excess abdominal fat, elevated glucose levels, high triglycerides, and increased blood pressure—which together raise the risk of cardiovascular disease and type 2 diabetes.

It is therefore essential that our health actions prevent these signs from emerging by promoting balanced habits—sleep included.

The study analyzes multiple sleep disorders related to metabolic syndrome:

• Insomnia: increases the risk of developing MetS, especially when there are difficulties falling or staying asleep.
• Obstructive sleep apnea (OSA): strongly associated with MetS; people with OSA show worse values across metabolic components (blood pressure, HDL, LDL, triglycerides).
• Circadian misalignment (social jetlag, night shifts): disrupts glucose regulation, increases inflammation, and raises the risk of obesity, diabetes, and cardiovascular disease.

Metabolic syndrome and sleep disorders share risk factors and similar phenotypes, including central obesity, hypertension, dyslipidemia, and hyperglycemia.

The physiological mechanisms involved include:

• Activation of the hypothalamic–pituitary–adrenal axis (chronic stress).
• Hormonal alterations (leptin, ghrelin, insulin).
• Systemic inflammation and endothelial dysfunction.

Beyond clinical parameters, metabolic syndrome is a warning sign of modern lifestyle: excess ultra‑processed foods, chronic stress, lack of sleep, and low physical activity.

To prevent these risk factors, calm is essential. Resynchronizing the circadian clock through more mindful, time‑restricted eating can help improve metabolic health. It’s also key to maintain good sleep hygiene (a regular routine, avoiding caffeine and alcohol, and appropriate light exposure) and to take care not only of what we eat but also how we eat.

At Yaba, we promote a comprehensive approach based on mindful nutrition, hormonal balance, metabolic regulation, and mental well‑being—essential pillars for preventing and reversing this syndrome.

Because a healthy lifestyle isn’t only the absence of disease; it’s about sustaining an active, resilient metabolism that’s in harmony with our physical and emotional needs—with calm.