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Are you sleeping your way to Type 2 diabetes?
A disordered sleep pattern — meaning the amount of sleep you get varies by 30 to 60 minutes or more night-to-night — puts you on a well-ordered path to health problems. A 2019 study found that getting different amounts of shut-eye each night ups your risk for obesity, elevated LDL cholesterol, blood pressure and blood sugar, and other metabolic disorders — risk factors for dementia, cancer, heart attack and stroke.
And now, a study reveals the specific link between sleep patterns and Type 2 diabetes. The research, published in Diabetes Care, looked at the sleep patterns of 84,000 middle-aged folks for a week and then followed them for seven years. People with the greatest irregularities in their sleep patterns were 34% more likely to develop Type 2 diabetes than folks with consistent sleep times.
If you’re sleeping five hours one night, seven the next, another new study may help you establish a consistent routine. Seems folks who get up off the couch every 30 minutes for three minutes of activity over a four-hour stretch in the evening are able to sleep for 30 minutes longer than folks who just sit around. The activities the researchers had them do were chair squats, calf raises, and standing knee raises with straight-leg hip extensions.
Dr. Lane’s note: Disordered sleeping and disruptions to the Circadian Rhythms of your body lead to the most terrible health conditions. You should aim to return to a normal sleep pattern of working during the light hours and sleeping during the dark hours. You body knows when you are disrupting these patterns and disease follows.
So, set a go-to-bed time seven to eight hours before you want or need to wake up — and stick to it. Don’t be sedentary — moderate exercise promotes quality sleep.
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