By Dr.Pramod Shanker Soni
The risk of diabetes may increase if you sleep too much or too little.
An increased risk of diabetes is correlated with both the quantity and quality of sleep, according to new research presented at ENDO 2023 in Chicago, Illinois.
People tend to have a higher chance of getting the illness whether they sleep for less than six hours or for more than ten hours each night.
The greatest level of danger was offered by longer sleep periods.
People's risk may also rise if they have inadequate sleep.
looking at the connection between sleep and diabetes risk
Dr. Wonjin Kim, the study's principal investigator and an associate professor at Seoul, South Korea's CHA University School of Medicine, and his colleagues analysed data from 8,816 healthy individuals.
taking part in the Ansung and Ansan Cohort Study of the Korean Genome and Epidemiology Study (KoGES).
Six prospective cohort studies are a part of this sizable, continuing cooperative research being run by the Korea National Institute of Health.
Its objective is to develop healthcare recommendations for non-communicable illnesses, such as diabetes and obesity.
hypertension and metabolic syndrome
cardiovascular disease and cancer
Several investigations have used its data.
Four categories of sleep duration were used in the current study: six, seven, eight, and nine hours. Individuals who slept for longer than nine hours each day had their sleep quality evaluated as well.
14 years of follow-up with the research participants revealed that 18% of them had been diagnosed with diabetes.
How the quantity and quality of sleep may affect the risk of diabetes
The U-shaped association between the number of hours slept and the chance of acquiring diabetes, according to Kim, suggests that both short and long sleep periods may increase people's risk.
The participants who slept for more than 10 hours per day specifically exhibited the highest risk, according to Kim.
The longer sleep duration group also displayed a lower insulin glycogenic index, which is a sign of insulin secretory function, he continued.
According to Kim, both insulin resistance and a decline in insulin secretory function may be to blame for the link between sleep deprivation and diabetes risk.
"Given that insulin resistance and decreased insulin secretion are the primary pathophysiology of type 2 [diabetes], we hypothesise that the elevated risk of DM during prolonged sleep duration may be attributable to the decline in pancreatic beta cell function brought on by excessive drowsiness.
"Therefore, both short and/or long sleep duration, as well as poor sleep quality, might be a risk for diabetes," he said.
How to sleep well to lower your risk of diabetes
According to this study, Susan Miller, a Registered Polysomnographic Technologist (RPSGT) and chief researcher at SleepMattressHQ, there are a number of actions you may do to enhance your sleep.
Aim for the ideal amount of sleep.
According to Miller's research, both short sleep length (less than 5 hours) and long sleep duration (more than 10 hours) are linked to a higher risk of developing diabetes. As a result, it's crucial to strive for 7-9 hours of sleep per night for most individuals.
She stated that the typical advice for achieving optimal health falls within this range.
Maintain a regular sleeping pattern
By keeping a consistent schedule, you can control your body's circadian rhythm, which will improve your ability to sleep. For a regular sleep schedule, she suggested attempting to go to bed and wake up at the same times each day.
Make the surroundings conducive to sleeping
Miller advises maintaining a cold, calm environment in your bedroom. Additionally, check sure your mattress offers sufficient support and that your pillows and linens are comfy.
Practise breathing exercises
Before going to bed, Miller advised using relaxation techniques like deep breathing exercises, meditation, moderate stretching, or having a warm bath. "These relaxation techniques can help you feel less stressed and get ready for bed."
Limit your use of stimulants and electronics.
Miller advises staying away from things like alcohol, coffee, and cigarettes right before bed since they can disrupt your sleep. Additionally, she advised against using laptops, tablets, and cellphones just before bed since the blue light they create might interfere with your sleep-wake cycle.
Adopt a healthy way of life
Miller concluded by stressing the need of making wise lifestyle decisions. She said, "Participate in regular physical activity, consume a balanced diet, and effectively manage stress." Miller said that lack of sleep is frequently linked to poor food habits, sedentary lifestyles, and less physical exercise. She stated that