Now, new research suggests that continued good sleep may also reduce the risk of developing type 2 diabetes Researchers at Brigham and Women's Hospital in Boston monitored the sleep patterns of more than 84,000 participants in the UK for seven days and then followed their health for seven years, finding that irregular sleep duration was associated with increased diabetes risk
According to the study results published in Diabetes Care, of the 84,000 participants, those with the most irregular sleep patterns (fluctuating on average more than 60 minutes per night) had a 34% higher risk of developing type 2 diabetes As a result, researchers can conclude that consistent, quality sleep helps prevent disease
Type 2 diabetes is a chronic disease that develops over a long period of time; type 2 diabetes occurs when the body does not produce enough insulin to function properly, resulting in high blood sugar levels In some type 2 diabetics, insulin is secreted but the body does not use it properly, resulting in similar effects Insulin is very important in converting sugar into energy If untreated, type 2 diabetes can lead to many health complications, including vision loss, kidney damage, heart attack, stroke, and lower-limb amputation
According to the Centers for Disease Control and Prevention (CDC), more than 38 million Americans have diabetes, and approximately 90% to 95% of them have type 2 diabetes Age, weight, family history, and poor diet are all risk factors for type 2 diabetes, a preventable disease
In a study conducted by researchers at Brigham and Women's Hospital, sleep habits of more than 84,000 UK-based participants were tracked using an accelerometer, a wearable sleep and exercise tracking device The researchers monitored the medical records of the study participants over the next seven years
They found that those with the most irregular sleep patterns (more than 60 minutes per night) had a 34% higher risk of developing type 2 diabetes compared to study participants with consistent sleep schedules In addition to existing risk factors, these results indicate that irregular sleep patterns increase the likelihood of developing type 2 diabetes These findings underscore the importance of quality sleep in the prevention of chronic disease, explained lead author Dr Sheena Chianersi, a researcher in the Channing Division of Network Medicine at Brigham and Women's Hospital
“Our study identified modifiable lifestyle factors that can help reduce the risk of developing type 2 diabetes Our findings underscore the importance of consistent sleep patterns as a strategy to reduce type 2 diabetes”
In addition to helping prevent type 2 diabetes, a consistent, quality sleep schedule supports overall health Irregular sleep-wake cycles are often caused by lifestyle habits, jet lag, and shift work Starting tonight, here are some ways to improve your sleep
To modify your sleep schedule, begin by setting a realistic sleep time Once this time is set, begin your nightly routine 30 to 60 minutes earlier It should be something you find relaxing and enjoyable, such as reading a book, writing in a journal, or taking a bath (if it is tedious, you will lose motivation) Doing the same thing every night before bed can alert the brain that sleep is imminent and establish a regular sleep time
Too much stimulation before bed, whether it be alcohol, caffeine, or revenge that postpones bedtime, makes it difficult to fall asleep As a result, they fall asleep later and wake up later Avoid consuming stimulants like coffee and sugar, as well as watching or reading anything (eg, news) before bed that makes you feel or think about something painful or thought-provoking
When to get up is important in establishing a consistent sleep schedule If you sleep poorly, you may be tempted to press snooze on your alarm to catch up on lost sleep, but do not do so Just as going to sleep at the same time each day lets your body know it is time to sleep, waking up at the same time each day (yes, even on weekends) is an important step toward creating a healthy and consistent sleep-wake cycle
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