Getting enough sleep is crucial for good health. What you may not know is that not getting enough sleep can increase your risk of developing type 2 diabetes, and can lead to poorer control of your DM (Diabetes Management) if you are already living with it. Studies show that not getting enough sleep can also increase your risk of obesity, heart disease, heart attack, stroke, and mental health issues, as well your risk/worsening of metabolic disorders, asthma, COPD, arthritis, cancer, and kidney disease.
Recommendations for sleep from the American Academy of Sleep Medicine and the Sleep Research Society:
| Age Group | Age | Recommended Hours of Sleep |
| Infant | 4-12 months | 12-16 hours per 24 hours (including naps) |
| Toddler | 1-2 years | 11-14 hours per 24 hours (including naps) |
| Pre-School | 3-5 years | 10-13 hours per 24 hours (including naps) |
| School Age | 6-12 years | 9-12 hours per 24 hours |
| Teen | 13-18 years | 8-10 hours per 24 hours |
| Adult | 18-60 years | 7-9 hours per 24 hours |
Getting less than the recommended amount of sleep increases your risk of developing diabetes by increasing inflammation, causing changes in hormone regulation, and increasing weight gain and buildup of fat in the body, among other ways. It negatively impacts the management of your diabetes in the following ways:
- impairs the body’s ability to use insulin (increases insulin resistance)
- impacts appetite by causing increased hunger and fewer feelings of fullness after ingesting food
- can increase cravings and decrease resistance to poor food choices (increased intake of junk food)
- can cause weight gain and make it more difficult to lose weight (which leads to less blood sugar control)
- decreases the effectiveness of your immune system, which leads to higher risk of infection and illness (which negatively impacts blood glucose control)
- increases the risk of mental health disorders such as depression and anxiety, and can worsen these conditions, which makes it more difficult to manage DM
Tips for Better and Longer Sleep
- keep a consistent sleep schedule as often as possible
- keep it cool – 65˚ is the optimal temperature for sleep, experts say
- lights out – artificial light at night decreases melatonin levels, which can disrupt sleep
- keep it as quiet as possible
- keep electronic devices out of the bedroom
- get some exercise every day
- plan relaxing activities in the evening
- try to create and maintain a bedtime routine as this signals to the brain and body that it is time for sleep
- avoid caffeine in the afternoon/evening (caffeine’s effects can last 8-12 hours)
- avoid alcohol – it negatively affects sleep quality and length
- don’t overeat in the evening as it can cause discomfort, interferes with digestion, and can lead to high blood glucose during the night
- avoid napping in the afternoon or evening
- incorporate mindfulness/stress management practices into your daily life
If you struggle with insomnia, or if you feel excessively tired during the day, it is important to see your healthcare provider to determine if you have a sleep disorder such as sleep apnea, and to receive the appropriate therapies and treatment. Investing in better sleep is an investment in your good health.
References:
https://www.cdc.gov/sleep/features/getting-enough-sleep.html
https://cdc.gov/diabetes/library/features/diabetes-sleep.html
https://pubmed.ncbi.nlm.nih.gov/30841553
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.