Researchers are studying the link between sleep and diabetes. They found that the quality of sleep, and the length of sleep, can affect the chances of developing diabetes.
One study found that sleeping too much increases the risk of developing type 2 diabetes. The Centers for Disease Control and Prevention (CDC) estimates that 1 in 3 people may have too much sleep at some point in their lives.
Another study found that too little sleep can disrupt the body’s “physiological” rhythms. If sleep is compromised, the body’s response to insulin is weakened, which can trigger diabetes.
Doctors aren’t sure why poor sleep habits can trigger diabetes. But what is certain is this: It is very wise to have quality sleep and to develop good sleep habits.
Revealing the connection
In 2015, more than 59,000 women aged 55-83 were surveyed in a study on diabetes.
Susan Redline, PhD, the researcher, said there were two important findings in the study. One was that women who were continuously sleep deprived, i.e., who slept less than six hours a night, had a greatly increased risk of developing diabetes. But the other new finding was that women who slept more than two hours more than normal at night also had an increased risk of developing diabetes.
When researchers analyzed the link between poor sleep and diabetes, they found that those subjects who slept too little or too much had an increased risk of developing diabetes.
Susan said, “What’s the real reason?”
In fact, the reason isn’t hard to explain.
Marina Chaparro, a nutritionist from Miami, says, “When I think back to my college days, what foods did we tend to choose when we stayed up all night? Fatty, carbohydrate-rich foods. And we all know that we definitely don’t want to spend time exercising when we only have four or five hours of sleep in a day.”
Many other factors were also explained in this study, such as changes in diet and weight and lack of exercise. But even with a healthy diet and consistent exercise, researchers found that people who slept too much or too little had an increased risk of developing diabetes.
Early sleep rhythm may affect metabolism
Researchers at the University of Colorado found that sleeping too little can disrupt the body’s natural rhythms.
They simulated a 5-day work week with 5 hours of sleep each night. They took into account the subjects’ full wakefulness outside of sleep. Next, the researchers recorded the periods when the subjects’ melatonin levels were highest. Melatonin is a hormone that helps regulate sleep. Normally, melatonin levels are highest during sleep. However, scientists found that if melatonin remained high after the subjects woke up, the body was less sensitive to the effects of insulin. In fact, this was 20% lower than normal levels.
Doctors also found that if subjects ate food at a time when they were supposed to be sleeping, they were also at higher risk of developing diabetes.
In a press release, Kenneth Wright, the lead researcher involved in the study, wrote, “We found that the longer you were awake when you were supposed to be resting, the less sensitive your body was to insulin. This is important because impaired insulin sensitivity can induce prediabetes and type 2 diabetes.”
For young people, a lack of quality sleep can induce a greater risk of disease, including diabetes.
“There may be critical developmental periods or sensitive periods in life …… that actually are likely to cause some disturbance to metabolism, or even cause what we call metabolic reformulation,” Susan said. “There may be a greater risk of increased visceral fat (fat around the abdomen) that we believe is associated with diabetes and heart disease due to your previous inappropriate sleep periods.
“As you get older, you may try to get back to normal sleep, but not change certain habits that have developed before,” Susan said.
Ideal sleep is influenced by several factors
Most experts agree that the ideal amount of sleep is 7-8 hours per night. But again, this depends on age, with infants, toddlers and teens needing more sleep.
It’s one thing to know how many hours of sleep is considered healthy; it’s another to keep it at a baseline level. Especially when faced with distractions such as a bed partner’s snoring, chronic illnesses such as sleep apnea syndrome or depression, TV noise, work schedules, or even spicy food at dinner, all have the potential to affect sleep quality.
Kellie Antinori-Lent, a diabetes clinical nurse specialist in Pittsburgh, said, “I think it’s pretty well understood and it doesn’t take medical knowledge to realize. In general, Americans underestimate the importance of sleep and its health benefits; it actually affects your quality of life.”
How do you achieve quality sleep?
Marina says, “We all suffer from some sleep deprivation.” And, she recommends using dark windows or heavy curtains to block out the light.
Eating something before bed, such as an apple or a glass of yogurt, can also help have a good night’s sleep.
Kelly (Antinori-Lent) recommends not putting the TV in the bedroom and trying to relax by reading a book.
In addition, it’s best to go to bed and get up on time every day, which experts say is key to keeping your biological clock on track.
The National Sleep Foundation offers the following tips to help you sleep soundly:
The National Sleep Foundation offers the following tips to help you sleep soundly:
The National Sleep Foundation offers the following tips to help you sleep soundly
- Stick to a relatively relaxed routine;
- Cancelling naps can help change a bad sleep rhythm;
- Exercise regularly;
- Keeping the room temperature at 16°C-19°C;
- Choose a comfortable mattress and pillow.
If sleep disturbances persist, seek medical attention. Lack of sleep or difficulty falling asleep may be a sign of another condition, such as sleep apnea syndrome.
Says Susan: “We have to consider not only the length of sleep, but also the time it takes to fall asleep, and there is a crossover, perhaps even a synergy, between the length of our sleep and the rhythm of our biological cycle. When rhythms are misaligned, especially when associated with sleep deprivation, it can be a double whammy to the metabolic system.”
“If you have poor sleep quality, then you don’t have to take medication, you just need to develop a healthy routine,” Kelly said.