Study Shows Irregular Sleep Raises Diabetes Risk: What You Need To Know
When most people think about type 2 diabetes, they consider it a disease related to diet. But research is finding that other aspects of overall health can either help or hurt your chances of developing type 2 diabetes. One such connection is between diabetes and sleep. Here, we’re diving into brand-new research on the topic and the easy ways you can lower your risk of diabetes.
What is diabetes?
There are two types of diabetes: Type 1 occurs when your pancreas produces very little or no insulin. This vital hormone helps shuttle glucose into cells for energy. Type 2 diabetes occurs when your insulin production is reduced or your body can’t use it properly. It’s typically linked to a less-than-healthy diet and/or being overweight or obese. And now, irregular sleep.
In both cases, if diabetes isn’t properly managed, your blood glucose levels can rise. This increases the risk of heart disease, kidney disease, vision trouble and nerve damage.
Irregular sleep increases risk of type 2 diabetes
In a new study published in Diabetes Care, researchers analyzed data from over 84,000 people with an average age of 62. During the more than seven year study, they found that those with irregular sleep patterns were 34% more likely to develop type 2 diabetes than those who got regular, consistent sleep.
“Our bodies have an internal clock that helps regulate when we eat, sleep and how our body processes sugar,” explains lead study author Sina Kianersi, PhD, a research fellow in the Channing Division of Network Medicine at Brigham and Women's Hospital. “Insufficient or irregular sleep can disrupt this internal clock, making it harder for the body to manage sugar effectively. This disruption can lead to insulin resistance, a condition where the body does not use insulin as well as it should, which can eventually lead to diabetes.”
The study looked specifically at how much a person’s sleep varied from night to night in terms of their risk of developing type 2 diabetes. Researchers found that those whose sleep duration varied by more than 60 minutes on average were at the highest risk.
“We found the strongest link between irregular sleep patterns and diabetes in those who usually slept more than 8 hours,” Kianersi says. “But the link was also clear in those who slept 7-8 hours on average.”
The importance of consistent, sound sleep to avoid diabetes
Adjusting your sleep schedule so that you’re getting roughly the same number of hours each night, and making sure that number is in the recommended range, can work double-duty to mitigate your diabetes risk.
“Consistent sleep could indeed be a strategy to lower the risk of diabetes over the long term,” says Kianersi. “Previous research shows that getting 7-9 hours of sleep each night, as recommended by guidelines including those from the American Heart Association, is crucial for heart and metabolic health. Our study builds on this by showing that maintaining a consistent sleep pattern is equally important.” That means that if your time in bed is often closer to seven hours, that’s A-OK, as long as it’s consistent.
Sticking to a regular sleep schedule can also improve your energy levels, even if you’re on the low end of the range. Research has found that sleeping in past your normal wake-up time can actually increase feelings of fatigue and lethargy during the day. Why? Because you’ve disrupted the rhythm to which your body is accustomed.
How to get consistent sleep and reduce your diabetes risk
If you’re struggling to get consistent sleep, one of the easiest changes you can make is to wake up at the same time every day. But bedtime can be a little trickier to keep constant. These six study-proven strategies can help prepare your mind and body for bed and help you achieve deeper, more restful sleep.
Establish a bedtime routine that includes the same sequence of relaxing activities, such as taking a warm bath or shower, putting on cozy pajamas and setting aside your phone
Set the thermostat in your room to between 60 and 67 degrees, which the National Sleep Foundation says is the ideal temperature for sleep
Close the kitchen at least three hours before you go to sleep so that your body has ample time to digest your evening meal before hitting the hay
Sip a glass of melatonin-rich tart cherry juice before bed, or supplement with 1-3 mg of sleep-inducing melatonin
Take ashwagandha (about 500 mg) 30-60 minutes before bed
Avoid caffeine in the afternoon or evening
Clock some physical activity (aim for about 22 minutes a day), such as walking, pickleball or biking. Bonus: Regular movement helps with losing weight, too!
More ways to improve your sleep:
Sleep Experts on How to Turn Your Bedroom Into a Sleep Sanctuary
How Much Melatonin Should I Take for Better Sleep — And How Much Is Too Much? A Doctor Weighs In
How to Get Better Sleep During Menopause
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
