Why a poor night’s sleep could increase your risk of developing diabetes

A good night’s sleep has long been touted for its ability to help the body repair and recover, enhance memory and mood, boost energy levels, and promote brain development and cardiac function.

Now researchers have found that older adults who aren’t getting a good night’s sleep could be at an increased risk of developing diabetes compared to those with more consistent sleep patterns.

Researchers at Brigham and Women’s Hospital conducted a study analysing sleep patterns over seven nights and tracked the participants for over seven years.

The participants, averaging 62 years old and initially free of diabetes, wore accelerometers—watch-like devices that monitor movement—during the study period.

The findings revealed that irregular sleep durations were linked to a higher risk of diabetes. Those with the most irregular sleep patterns had a 34 per cent higher risk of developing diabetes compared to their counterparts, underscoring the importance of regular sleep for diabetes prevention.

“Our study identified a modifiable lifestyle factor that can help lower the risk of developing type 2 diabetes,” said lead author Sina Kianersi, PhD, a research fellow in the Channing Division of Network Medicine at Brigham and Women’s Hospital.

“Our findings underscore the importance of consistent sleep patterns as a strategy to reduce type 2 diabetes.”

Researchers plan to conduct further research into the link between sleep quality and the onset of diabetes.

“Our findings have the potential to improve diabetes prevention on multiple levels,” Kianersi said.

“Clinically, they might inform better patient care and treatment plans. Public health guidelines could promote regular sleep patterns. However, more research is needed to fully understand the mechanism and confirm the results in other populations.”

If you are finding it difficult to get a proper night’s sleep there are a number of supposed remedies to help you fall asleep faster and deeper but if counting sheep isn’t doing the trick then Sleep Expert Carmel Harrington, who has a PhD in Sleep Medicine, suggests some enjoyable and “mentally stimulating” activities to help you drift off come bedtime.

Harrington suggested the following for ensuring healthy sleeping habits:

DO:

• Get up at the same time every day.
• Exercise for at least 20 minutes per day (a walk at lunchtime is good).
• Make sure you deal with the issues of the day during the day and not when you get into bed. In the early evening, spend no more than 20 minutes writing events of the day that are of concern along with potential solutions. Close the book and put it away.

DO NOT:

• Sleep in for more than an hour past your regular wake-up time on the weekends.
• Have caffeine after midday.
• Drink alcohol – more than one glass a day will affect your sleep quality.
• Sleep during the day (a nap of 20 minutes is ok).