Debosmita Ghosh • 19 Jul 2024
Study Says Irregular Sleep Pattern For A Week Can Increase The Risk Of Diabetes
Irregular Sleep Pattern For A Week Can Increase The Risk Of Diabetes
A recent study has found that weeklong irregular sleep can increase the risk of type 2 diabetes in middle-aged and older people by 34 per cent. Even as researchers acknowledged assessing sleep duration over seven days may not capture long-term sleep patterns, they said changing this lifestyle factor can help lower the risk of developing type 2 diabetes.
The study was published in the journal Diabetes Care which found that the link was “more pronounced” among those sleeping for longer durations and having a lower genetic risk of diabetes.
Sina Kianersi, a research fellow at the Brigham and Women's Hospital in the US and lead author of the study said, “Our findings underscore the importance of consistent sleep patterns as a strategy to reduce type 2 diabetes.”
For the study, the researchers followed more than 84,000 participants from the UK Biobank dataset who were aged 62 years on average and did not have diabetes to begin with. Over seven years, they monitored the development of the metabolic disease through medical records.
The authors wanted to find out if irregular sleep lengths could promote diabetes by disrupting the body's biological clock. They also wanted to examine the effects of irregular sleep in people with a low genetic risk of the disease.
The team found that people with a sleep duration changing by more than 60 minutes had a 34 per cent higher diabetes risk, compared to those whose sleep lengths changed by less than 60 minutes.
However, after adjusting for lifestyle, health conditions, environmental factors and body fat, the risk among these individuals was found to drop to 11 per cent. The researchers said they were interested in exploring the biological reasons why sleep irregularity increases the risk of diabetes. They also plan to study participants from younger age groups and with diverse racial backgrounds.
Kianersi said, “More research is needed to fully understand the mechanism and confirm the results in other populations.”
Ways To Improve Your Sleep Pattern
- Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
- Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading or taking a warm bath. This gives your body a signal that it is time to wind down and sleep.
- Limit Exposure to Light: Reduce your exposure to screens and lights in the evening. Use dim lights and blue light filters on electronic devices as it helps in melatonin production which can help you sleep.
- Diet: Avoid heavy meals, caffeine and alcohol before bedtime. These can stimulate your system and keep you awake
- Exercise Regularly: Engage in regular physical activity, but not too close to your bedtime. Exercise can help you fall asleep faster and get deeper sleep.
- Sleep Environment: Make sure your bedroom is cool, quiet and dark. You can also use earplugs, an eye mask or white noise machines to keep away disturbances.
- Limit Your Naps: While naps can be beneficial, long or irregular napping during the day can negatively affect nighttime sleep.
(With inputs from PTI)