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A new study indicates that insufficient sleep could heighten the likelihood of developing type 2 diabetes. Researchers discovered that individuals who slept less than six hours faced an elevated risk of this condition, which wasn’t offset by maintaining what the researchers deemed a healthy diet. Published in JAMA Network Open, the study contributes to a growing body of evidence underscoring the significance of adequate sleep in averting type 2 diabetes.
Type 2 diabetes arises as a chronic ailment when the body either produces insufficient insulin or utilizes it ineffectively, hindering the transfer of blood sugar into cells for energy. This insufficiency can lead to elevated blood sugar levels over time, culminating in type 2 diabetes.
Diana Aline Nôga, PhD, a neuroscientist at Uppsala University in Sweden and the study’s author, noted that previous research—encompassing both cohort studies like theirs and experimental studies—has revealed a heightened risk of type 2 diabetes with recurrent short sleep durations. What her study emphasizes is that the connection between sleep deprivation and type 2 diabetes persists even among people with a healthy eating diet.
The significance of adequate sleep has not always garnered attention; but that’s changing because of studies like this one, said Jing Wang, MD, clinical director of the Mount Sinai Integrative Sleep Center and associate professor of medicine specializing in pulmonary, critical care, and sleep medicine at the Icahn School of Medicine at Mount Sinai.
Wang also said this issue has gained greater public and scientific recognition in recent years.
Some advice related to sleep and type 2 diabetes:
- Aim for 7-9 hours of quality sleep each night.
- Maintain a consistent sleep schedule, even on weekends.
- Creating good bedtime routine, it signals to your body that it’s time to go to bed.
- Don’t look at your phone before going to bed, try to limit screen time and exposure to blue light before bedtime.
- Keeping your bedroom cool, dark, and quiet helps you with a better sleeping conditions.
- Always avoid heavy meals, caffeine, and alcohol close to bedtime is essential. They have a negative impact on your sleep.
- Always Incorporate regular physical activity into your daily routine to maintain a good general health
- Managing your stress through some relaxation methods such as breathing exercises and etc.
- if you’re experiencing anxiety or/and depression, you should prioritize mental health and seek assistance
- if you have concerns about your sleep or risk factors for type 2 diabetes, we suggest consulting with your healthcare provider
