Sleep difficulties are more common in people living with diabetes than in people who are non-diabetic. Lack of sleep does more than just making you chronically cranky; it raisesthe risk of high blood pressure and obesity. Sleeping late at nights could increase your chances of getting type 2 diabetes, a disease once believed to be caused primarily because of being overweight.
Less sleep means more food
Adults who get less than the recommended amount of sleep may not have adequate control of normal sugar levels. The less you sleep the more likely you tend to overeat. When you’re tired, your body produces that extra hormone which stimulates appetite. This results in the urge to eat more, and thereby piling up on more calories and carbohydrates to get a quick energy boost. Research shows that people who report 5 hours of sleep or less are more likely to have diabetes, compared with those who sleep for 7 to 8 hours per night. These people are more likely to display impaired glucose tolerance.
Schedule your sleep better
Sleep problems are a common sight in people suffering from diabetes. For instance, more than half of diabetics have sleepless nights. Sleep deprivation is related to glucose intolerance and insulin resistance, which may increase your chance of developing type 2 diabetes. Eventually, sleeplessness causes insulin-producing cells to stop working properly elevating the glucose levels and leaving you vulnerable to diabetes.
Sleep scarcity poses the greatest danger to those who are already suffering from diabetes. For those people, a few nights of poor sleep can push them over the edge. Recent evidence suggests that diabetic patients have a higher prevalence of sleep disturbances than the general population. Also keep in mind that your body can recover from short periods of sleep deprivation, however, it’s harder to recover if the problem is chronic. The more sleep deprived you are, the harder it becomes to properly catch up on every time you’ve lost. Your body interprets sleep deficit as a constant stressor, and the chance of getting diagnosed with diabetes grows manifold.
Most people need seven to nine hours of sleep every night, yet many Indians sleep less than six hours, according to studies. The best strategy to improve sleep is to hit the sack and set your morning alarm for the same time every day – maintaining a consistent sleep schedule keeps your biological clock in sync and thus you tend to rest better. Avoid late night activities, sleep well, eat healthy and keep on exercising.
Dr. RoshniGadge, Consultant Diabetologist, Shreya Diabetes Care Clinic, Mumbai