In today's fast-paced world, sleep often takes a backseat to our busy schedules and endless to-do lists. However, recent research published in the journal "JAMA Network Open" sheds light on just how crucial adequate sleep is for our health, particularly when it comes to reducing the risk of type 2 diabetes.
Talking along the lines, the editorial team of Onlymyhealth spoke to Dr Shrey Srivastav, MBBS & MD, General Physician - Sharda Hospital to shed some light on the connection between short sleep and risk of type 2 diabetes. Here is what he shared with us along with a few tips to sleep better.
Type 2 diabetes is a metabolic disorder characterized by the body's inability to effectively process sugar (glucose), leading to high blood sugar levels. The study found that individuals who consistently slept for only 3 to 5 hours per night were at a significantly higher risk of developing type 2 diabetes compared to those who got a recommended 7 to 8 hours of sleep each night.
So, why does short sleep duration increase the risk of type 2 diabetes? The answer lies in the intricate interplay between sleep and various metabolic processes within the body. When we don't get enough sleep, it disrupts our body's ability to regulate appetite hormones, leading to increased hunger and potential overconsumption of calorie-dense foods. Additionally, sleep deprivation can impair insulin sensitivity, making it more difficult for the body to properly regulate blood sugar levels.
Tips for Better Sleep
Fortunately, there are steps you can take to improve your sleep duration and quality, thereby reducing your risk of developing type 2 diabetes:
1. Establish a Consistent Sleep Schedule
Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality.
2. Create a Relaxing Bedtime Routine
Engage in calming activities before bedtime, such as reading a book, taking a warm bath or shower, or practicing relaxation techniques like deep breathing or meditation. Avoid stimulating activities like watching TV or scrolling through social media, as these can interfere with your ability to fall asleep.
3. Optimise Your Sleep Environment
Make sure your bedroom is conducive to sleep by keeping it dark, cool, and quiet. Invest in blackout curtains, a comfortable mattress and pillows, and consider using white noise machines or earplugs to block out any disturbances.
4. Limit Caffeine and Alcohol Intake
Avoid consuming caffeine-containing beverages like coffee or tea at least six hours before bedtime, as caffeine can interfere with your ability to fall asleep. Similarly, limit alcohol consumption in the evening, as it can disrupt your sleep cycle and lead to poor sleep quality.
5. Avoid Irregular or Long Daytime Naps
While short power naps can be beneficial, avoid taking long or irregular daytime naps, as they can interfere with your ability to fall asleep at night and disrupt your overall sleep pattern.
6. Consider Melatonin Supplements
If you have trouble falling asleep, talk to your doctor about whether melatonin supplements may be appropriate for you. Melatonin is a hormone that regulates sleep-wake cycles and can help promote better sleep onset.
7. Rule Out Sleep Disorders
If you consistently struggle with sleep despite making lifestyle changes, consider consulting a sleep specialist to rule out underlying sleep disorders such as obstructive sleep apnea, which can significantly impact your sleep quality and overall health.
A Final Word
Adequate sleep is essential for maintaining overall health and reducing the risk of type 2 diabetes. By prioritizing sleep and implementing healthy sleep habits, you can improve your sleep duration and quality, ultimately safeguarding your long-term health and well-being.