Poor sleeping habits can increase diabetes risk, warns doctor

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Sleeping habits play a key role in physical and mental health. In addition to a compromise in recommended rest levels, insufficient sleep and unmanaged sleep schedules can cause or exacerbate other health issues. Sleep is a critical component of maintaining overall health, particularly for people managing diabetes or at risk of it.

In a conversation with mid-day.com, Dr. David Chandy, Consultant and Section Co-ordinator - Endocrinology, Sir HN Reliance Hospital, Mumbai, explains how sleep affects blood sugar and why maintaining good sleep hygiene is essential.

Link between sleep and blood sugar

Sleep and blood sugar levels are closely interconnected. During sleep, your body undergoes various processes, including the regulation of hormones that affect blood sugar. For instance, insulin, the hormone that helps control blood sugar levels, is influenced by the amount and quality of sleep you get. Poor sleep can lead to insulin resistance, a condition where the body does not respond properly to insulin. This resistance can cause higher blood sugar levels, making it harder to manage diabetes or prediabetes.

Hormonal imbalance

A lack of adequate sleep can disrupt the balance of several key hormones, including cortisol and adrenaline, the stress hormones. Elevated cortisol and adrenaline levels can increase blood sugar levels. Additionally, insufficient sleep can reduce the production of leptin, a hormone that signals fullness, and increase ghrelin, which stimulates hunger. This imbalance can lead to increased appetite and cravings for high-carbohydrate foods, further exacerbating blood sugar spikes.

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Role of circadian rhythms

Our bodies follow a natural 24-hour cycle called the circadian rhythm, which regulates sleep-wake patterns, metabolism and hormonal release. Disruptions to this rhythm, such as irregular sleep schedules or staying up late, are extremely common. This can impair the body's ability to regulate blood sugar and lead to diabetes. This is particularly concerning for shift workers or those who frequently travel across time zones, as their circadian rhythms are often disrupted.

The vicious cycle

Poor sleep and high blood sugar levels can create a vicious cycle. High blood sugar levels can lead to frequent urination, which can disrupt sleep by causing nighttime awakenings. Similarly, sleep apnea, a common condition characterised by interrupted breathing during sleep, is more prevalent in people with diabetes. The frequent interruptions in breathing can cause sleep fragmentation, leading to poor-quality sleep and further exacerbating blood sugar control issues.

Tips for better sleep and blood sugar control

Given the interconnectedness between sleep and diabetes, Dr. Chandy shares tips to sleep better and maintain healthy sleeping habits to manage blood sugar.

1. Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Create a relaxing bedtime routine: Wind down with calming activities like reading or taking a warm bath.
3. Limit exposure to screens: The blue light emitted by phones and computers can interfere with sleep. Try to avoid screens at least an hour before bedtime.
4. Avoid heavy meals before bed: Eating large meals or sugary snacks late at night can cause blood sugar spikes and disrupt sleep.
5. Exercise regularly: Physical activity can improve sleep quality and help regulate blood sugar levels, but avoid vigorous exercise close to bedtime.

Prioritising good sleep is crucial for anyone, especially those managing blood sugar levels. A good night's sleep is as important as a balanced diet and regular exercise in maintaining a healthy lifestyle.