Sleep deprived? Sleep has a huge impact on our overall health. Getting at least 8 hours of sleep each night can help you prevent and fight illness and improve your metabolism, among other benefits. The positive power of sleep is also linked to Diabetes. Studies have found that people who do not get enough sleep increase their risk for developing Diabetes. And for those who already have Diabetes, not getting enough sleep can make it more difficult to manage blood glucose levels.
On average, adults need about eight hours of sleep per night, but according to the National Sleep Foundation, most adults get less than 7 hours of sleep each night.
In a recent study published in the Journal of Clinical Endocrinology and Metabolism, researchers reduced the sleep of healthy but sedentary middle-aged adults from 8.5 hours to 5.5 hours and administered two common sugar tests. Study participants responded to the decrease in sleep by exhibiting test results similar to those seen in people with an increased risk of developing diabetes.
Another study, published in the Archives of Internal Medicine, showed when 161 participants averaged 6 hours of sleep per night, 71 percent reported poor quality sleep. All study participants who reported poor quality of sleep or lack of sleep had higher A1C levels. The average A1C level was 8.3 percent, which was significantly higher than the level of 7 percent of less recommended by American Diabetes Association.
One explanation for these findings is chronic lack of sleep increases insulin resistance, which can lead to Diabetes. Other findings suggest a link between Diabetes, obesity and long-term sleep deprivation. When you sleep, your body produces more leptin, an appetite suppressant, and less grehlin, an appetite stimulant, than during periods of wakefulness. Studies have found people who report sleeping 5 hours or less a night are more likely to become overweight or obese than those who sleep 7 to 8 hours a night. This could be because the less sleep you get, the more you tend to eat foods higher in calories and carbohydrates.
Tips for Sleeping Well
Before you turn in for the night, ensure your body is ready for bed. Smart sleep habits include:
- Get your body on a schedule. Wake up and go to bed at the same time each day.
- Exercise daily for at least 30 minutes.
- Do not drink caffeine after lunch, and do not drink alcohol or smoke in the evening.
- Eliminate napping.
- Avoid heavy meals for dinner and try not to eat within two hours of bedtime.
Whether you have Diabetes or not, getting at least 8 hours of sleep a night is an important component of a healthy lifestyle. You should also maintain a healthy diet and exercise regularly. If you have sleep issues, such as insomnia or poor quality sleep, be sure to discuss this with your doctor.
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