Share on PinterestThe quality and quantity of sleep you receive can significantly impact your chances of developing diabetes. FG Trade/Getty Images
- A recent study suggests that both excessive and insufficient sleep durations are linked to an increased risk of diabetes.
- Poor sleep quality also raises the risk of diabetes.
- Individuals who sleep more than 10 hours face the greatest risk.
- This connection could be attributed to impaired insulin production or use caused by feeling sleepy.
- Sleep experts recommend practicing good sleep hygiene to mitigate this risk.
According to research shared at ENDO 2023 in Chicago, Illinois, the duration and quality of sleep are associated with the risk of developing diabetes.
Getting less than six hours or more than 10 hours of sleep appears to elevate the likelihood of developing the condition.
The highest degree of risk is linked to sleeping for an extended period.
Experiencing poor sleep quality may also heighten the risk.
According to Kim, they discovered a U-shaped correlation between the duration of sleep and the risk of developing diabetes, indicating that both insufficient and excessive sleep durations may impact the risk.
“In particular, participants who slept more than 10 hours a day showed the highest risk,” said Kim.
“Furthermore,” he added, “we found that the longer sleep duration group exhibited a reduced insulin glycogenic index, which is an indicator of insulin secretory function.”
Kim informed Healthline that, in his opinion, the link between sleep and diabetes risk could be attributed to both insulin resistance and decreased insulin secretory function.
“Considering that the primary pathogenesis of type 2 diabetes is insulin resistance and impaired insulin secretion, we propose that the increased risk of diabetes during lengthy sleep durations may result from the deterioration of pancreatic beta cell function caused by excessive sleepiness.
“Hence, both insufficient and/or excessive sleep durations, as well as poor sleep quality, may pose a risk for diabetes,” he explained.
Susan Miller, a Registered Polysomnographic Technologist (RPSGT) and lead researcher at SleepMattressHQ, stated that based on this study, there are several measures you can take to improve your sleep.
“The study suggests that both insufficient sleep duration (≤5 hours) and excessive sleep duration (≥10 hours) are linked to an increased risk of diabetes,” stated Miller. “Therefore, it is important to aim for a sleep duration of approximately 7-9 hours per night for most adults.”
She pointed out that this range aligns with the general recommendations for optimal health.
Maintaining a regular schedule assists in regulating your body’s circadian rhythm, which in turn aids in obtaining quality rest. “Try to establish a consistent sleep routine by going to bed and waking up at the same time each day,” she advised.
Miller suggests keeping your bedroom cool, dark, and quiet. Additionally, ensure that your bedding and pillows are comfortable, and that your mattress provides adequate support.
“Engage in relaxation techniques such as deep breathing exercises, meditation, gentle stretching, or taking a warm bath before going to bed,” said Miller. “These relaxation techniques can reduce stress and prepare your body for sleep.”
Miller recommends avoiding substances such as alcohol, caffeine, and nicotine close to bedtime as they can disrupt your sleep. “Moreover, limit the use of electronic devices such as smartphones, tablets, and laptops before bed,” she advised, “as the blue light emitted from these devices can disrupt your sleep-wake cycle.”
Lastly, Miller emphasized the importance of making healthy lifestyle choices. “Engage in regular physical activity, maintain a balanced diet, and effectively manage stress,” she suggested. Miller also noted that sleep deprivation is frequently associated with unhealthy eating habits, sedentary behavior, and reduced physical activity. “These factors can contribute to weight gain, obesity, and diabetes,” she concluded.