Written by Patrick Massey M.D., Ph.D. Studies suggest that one simple lifestyle modification – getting more sleep – might have a major impact on the ever-increasing incidence of adult-onset diabetes.
Diabetes is one of the fastest growing adult diseases in the country today. Being overweight, not exercising, genetic tendencies and poor diet all increase your risk.
But don’t lose sleep over it – several studies have shown that a chronic lack of sleep might also add to your risk for adult-onset diabetes.
Before electricity and light bulbs, most people went to bed soon after dark and awoke when the sun came up, probably averaging seven or eight hours of sleep a night. Today, for a variety of reasons, Americans sleep the least in the industrialized world.
In one study, 44 young, healthy adults were questioned about their sleep patterns. Half were chronic “short sleepers,” averaging 5 hours, 16 minutes of sleep a night. The other 22 adults achieved, on average, almost eight hours of solid sleep per night. Researchers found those who slept less were less responsive to the hormone insulin when compared to those who slept longer. This was significant because all of these young people were considered to be at low risk for diabetes.
Insulin promotes the absorption of sugar from the blood into cells. Adult-onset diabetes is, in part, the result of resistance of the body to the effects of insulin. Consequently, people with decreased insulin sensitivity are at greater risk of developing diabetes.
In a follow-up study, healthy young people who slept about six hours per night and had decreased insulin sensitivity were allowed to sleep eight hours per night for about two weeks. They showed a rapid and significant improvement in their sensitivity to insulin. The average improvement was comparable to taking 25 mg of the antidiabetic drug Metformin.
Chronic stress and sleep deprivation result in a chronic elevation of a number of hormones, including cortisol. Cortisol is a steroid and chronic high levels of steroids can result in diabetes. The proper amount of sleep reduces stress and probably cortisol levels also. Lower levels of stress hormones allow the body to function normally, reducing the risk of adult-onset diabetes.
We know that many chronic diseases, like heart disease, adult-onset diabetes and even cancer, are directly related to lifestyle choices. These studies suggest that one simple lifestyle modification – getting more sleep – might have a major impact on the ever-increasing incidence of adult-onset diabetes.
For those who are wondering, it is impossible to “catch up” on lost sleep. Even though sleeping five hours one night and 11 hours the next night averages to eight hours, the body does not “average” sleep over time. It still feels the stress of the initial sleep deprivation.
Set the stage for good sleep by turning the TV off 30 minutes before bed. Don’t drink caffeinated drinks after 6 p.m. Minimize naps. Light stretching or meditation before bed can help you sleep. Sleep is a gift. Use it wisely.
Posted November 19, 2008.
