This is something many people do, but it may increase the risk of diabetes (not excessive sugar intake)

When it comes to preventing diabetes, I believe many people will first think of healthy eating. According to the recommendations of the "Dietary Guidelines for Adult Diabetes (2023 Edition)", there are a total of 8 principles: self-management, food diversity, regular meals, appropriate energy, proper diet, quantitative staple food, light diet, and active exercise.

Screenshot from "Dietary Guidelines for Adults with Diabetes (2023 Edition)"

However, recent studies have found that even if you eat a healthy diet, poor sleep quality may still increase your risk of diabetes.

The link between lack of sleep and diabetes

Recently, a study published in the Journal of the American Medical Association revealed the relationship between sleep, diet and type 2 diabetes. However, some of the research is still relatively preliminary, and the effective sample size is relatively small, so the research results are for reference only.

The study used data from the UK Biobank to analyze the sleep habits and health of more than 240,000 adults. The results showed that people who do not get enough sleep have a significantly increased risk of developing diabetes.

Specifically, people who sleep less than 5 hours a day have a 40% higher risk of developing type 2 diabetes than those who sleep normally (7-8 hours). Even those who sleep only 6 hours a day have a 16% higher risk of diabetes than those who sleep normally.

From reference [1]

More importantly, the study found that although people with a healthy diet have a lower risk of diabetes than those with an unhealthy diet, this cannot completely offset the negative effects of insufficient sleep. In other words, even people with a healthy diet will still face a higher risk of diabetes if they lack sleep for a long time.

In addition, studies have found that longer sleep time (≥10 hours) can also increase the risk of diabetes, and sleep disorders such as poor sleep quality, short and long sleep time, and obstructive sleep apnea can also lead to poor blood sugar control in people who already have diabetes.

How does sleep affect blood sugar?

Sleep not only allows our bodies to rest, but is also involved in multiple functions in the body. Lack of sleep may cause disorders in these functions.

1. Insulin resistance and sleep

First, lack of sleep is closely linked to insulin resistance. Insulin is an important hormone that helps our bodies regulate blood sugar levels. Studies have shown that when we don't get enough sleep, our bodies become less responsive to insulin, which is called insulin resistance. Insulin resistance is one of the important factors in the development of diabetes. If we don't get enough sleep for a long time, our insulin resistance will increase, leading to higher blood sugar levels, which increases the risk of diabetes.

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2. The impact of hormone changes

Lack of sleep can also affect our hormone levels, especially leptin and ghrelin. Leptin is a hormone that makes us feel full. Lack of sleep can cause leptin levels to drop, making us feel less full and more likely to eat more. Ghrelin is a hormone that makes us feel hungry. Lack of sleep can increase ghrelin levels, further increasing our appetite. Changes in these two hormones can cause us to consume more food, especially high-calorie food, thereby increasing the risk of diabetes.

3. Inflammatory response

In addition to hormonal changes, lack of sleep can also trigger an inflammatory response in the body. Studies have found that lack of sleep increases the levels of some inflammatory markers in the body, such as tumor necrosis factor α (TNF-α) and interleukin 6 (IL-6), which are closely related to the development of diabetes.

4. Behavioral changes

At the same time, lack of sleep also affects our behavioral habits. When people are sleep deprived, they are more likely to choose unhealthy foods and increase their total calorie intake. In addition, lack of sleep can also lead to an increase in unhealthy behaviors such as being more sedentary, smoking and drinking, which are all risk factors for diabetes.

Tips for improving sleep quality

To reduce the negative effects of insufficient sleep on your health, especially to prevent type 2 diabetes, it is important to improve your sleep quality. Here are some practical tips to help you get better sleep:

1. Maintain a regular schedule

Develop a regular schedule and go to bed and wake up at the same time every day, even on weekends. This regular schedule helps regulate your body clock and allows your body to form a natural sleep pattern, making it easier to fall asleep and sleep better.

2. Create a good sleeping environment

Make sure your bedroom is comfortable and quiet. Avoid too much light and noise in your bedroom, and keep the room temperature comfortable, not too hot or too cold. Choose a comfortable mattress and pillows, and adjust them to your needs to create an environment that makes it easy to relax and fall asleep.

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3. Healthy Lifestyle

Diet and exercise have a direct impact on sleep quality. Avoid consuming caffeine and high-sugar foods before bedtime, which can stimulate the nervous system and affect falling asleep. Regular moderate exercise, such as walking, yoga, or jogging, can help improve sleep quality, but avoid high-intensity exercise close to bedtime to avoid being overly excited and having difficulty falling asleep.

4. Psychological adjustment

Modern people are under great pressure, which can easily lead to sleep problems. Learning some relaxation techniques, such as meditation, deep breathing, progressive muscle relaxation, etc., can help relieve stress, relax the body and mind, and improve the quality of sleep. You can do some soothing activities before going to bed, such as reading relaxing books and listening to soft music, which can also help calm your mood and prepare for sleep.

5. Avoid bad habits

Reduce your reliance on electronic devices, especially try not to use mobile phones, computers, and televisions within an hour before bedtime to avoid getting too excited and affecting your sleep. Develop good bedtime habits, such as taking a hot bath or drinking a glass of warm milk, which can gradually relax your body and prepare for sleep.

6. Pay attention to sleep quality

If you have taken the above steps and still have persistent sleep problems, it is recommended that you seek professional help. Consult a doctor or sleep specialist to rule out underlying health problems, such as sleep apnea, which require professional diagnosis and treatment.

By improving sleep quality, you can not only improve your vitality and efficiency in daily life, but also effectively reduce the risk of chronic diseases such as type 2 diabetes. I hope everyone will start paying attention to sleep from today, take positive measures, and have a healthy sleep habit.

References

[1]Nôga DA, Meth EMES, Pacheco AP, et al. Habitual Short Sleep Duration, Diet, and Development of Type 2 Diabetes in Adults. JAMA Netw Open. 2024;7(3):e241147.

[2]Jang JH, Kim W, Moon JS, et al. Association between Sleep Duration and Incident Diabetes Mellitus in Healthy Subjects: A 14-Year Longitudinal Cohort Study. J Clin Med. 2023;12(8):2899.

[3]Shibabaw YY, Dejenie TA, Tesfa KH. Glycemic control and its association with sleep quality and duration among type 2 diabetic patients. Metabol Open. 2023;18:100246.

[4]Grandner MA, Seixas A, Shetty S, et al. Sleep Duration and Diabetes Risk: Population Trends and Potential Mechanisms. Curr Diab Rep. 2016;16(11):106.

Author: Jiang Yongyuan, Master of Internal Medicine, Third Military Medical University

Reviewer: Tang Qin, Director and Researcher of the Science Popularization Department of the Chinese Medical Association