Why Getting Less than Six Hours of Sleep Can Increase Your Chances of Type 2 Diabetes Even if You Eat a Healthy Diet

According to a study that examined data from UK Biobank, a biometrical database that acts as a worldwide resource for health and medical research, people who don’t get at least six hours of sleep per day are more likely to acquire type 2 diabetes. The results demonstrate the nuanced connection between diabetes and sleep.

After monitoring the health outcomes of 2,47,867 people for almost ten years, the researchers examined their data. They sought to determine if a nutritious diet mitigated the negative effects of short sleep on the risk of type 2 diabetes as well as the relationships between sleep length and diabetes.

The research classified short sleep as mild (six hours), moderate (five hours), and excessive (three to four hours), with normal sleep being defined as anywhere between seven and eight hours.

RESEARCH SUMMARY
Approximately 3.2% of the individuals in the research had a type 2 diabetes diagnosis throughout the follow-up period. While eating well has been linked to a decreased overall risk of diabetes, those who ate well but slept for less than six hours a day had a higher chance of acquiring type 2 diabetes than those who slept for the recommended number of hours.

Five hours of sleep was associated with a 16% increased risk of type 2 diabetes, and three to four hours of sleep was associated with a 41% increased risk of the illness compared to eight hours of sleep.

The amount of fruits, vegetables, red meat, and fish eaten each day and each week was used by the research to determine a healthy diet. However, it did not go into detail on what kind of diet to follow or how eating habits like timing meals may affect a person’s chance of developing diabetes if they sleep less.

WHAT RISK IS INCREASED BY SHORT SLEEP FOR DIABETES?
Type 2 diabetes is characterized by insufficient pancreatic insulin production or improper pancreatic insulin production. Insulin controls blood glucose, or sugar, which is derived from meals and carried to the body’s cells to provide energy.

Previous studies have shown that individuals with less sleep had higher levels of inflammatory markers and free fatty acids in their blood, which compromise insulin action and eventually result in insulin resistance. This raises the risk of type 2 diabetes because the body does not utilize insulin as it should to control glucose levels.

According to research, people who sleep in irregular ways—that is, in shifts, odd hours, or irregular times—are more likely to have their circadian rhythm—the body’s natural rhythm—disturbed.

Hormones, including cortisol, glucagon, and growth hormones, are produced throughout the day to satisfy the body’s fluctuating energy demands and maintain stable blood glucose levels. This has an impact on their release. If they are weakened, the body may be less able to process glucose, and the risk of developing type 2 diabetes may rise.

It’s interesting to note that prolonged sleepers may also be more susceptible to type 2 diabetes. Numerous studies have shown that people who sleep seven to eight hours a day have the lowest risk of type 2 diabetes, whereas those who sleep less than seven hours or more than eight hours a day have a greater risk.

The likelihood of gaining weight or becoming fat rises when sleep is either insufficient or prolonged.

WAYS TO Avert T2 Diabetes?
Experts and studies have emphasized the need to lead a healthy lifestyle in order to lower the risk of type 2 diabetes. Getting seven to eight hours of sleep per night is crucial. The association between the amount of sleep and the risk of diabetes, however, may also be influenced by other variables.

While high-intensity interval training during the day may help prevent type 2 diabetes, the study’s authors concede that getting enough sleep is not always feasible.

India’s Type 2 Diabetes
According to the World Health Organization (WHO), diabetes (type 2) affects an estimated 77 million Indians over the age of 18. More than 50% of individuals do not know they have diabetes, and almost 25 million people are prediabetics—those who are at a greater risk of getting diabetes in the near future. Heart attacks and strokes are two to three times more common in adults with diabetes.

In India, individuals in their 20s and 30s are also reported to have type 2 diabetes, in addition to persons over 40. Type 2 diabetes affects more than 25% of those with diabetes who are under 25. It’s interesting to note that over 50% of Indians are under 25, and over 65% are under 35.

It has also been shown that women are more likely to develop type 2 diabetes at an early age.

In the four years between 2019 and 2021, 31 million more Indians had diabetes, according to research published in 2021. According to the report, 136 million Indians have pre-diabetes and 101 million have diabetes.

All Indians are at risk for Type 2 diabetes, regardless of family history, thus, maintaining a healthy weight is essential.

Doctors and experts advise kids to stay within a healthy weight range, avoid gaining too much weight, and develop eating habits that emphasize less refined carbohydrates, more fiber, greater protein, more vegetables, and less saturated fat. It is essential that they include exercise in their daily regimen.