Sleep disturbances can be detrimental to health. It can also put at risk of Type 2 diabetes. Here is what experts have to say.
Balancing job, social and family demands exposes individuals to disrupted sleep schedules. However, the shift and change in the sleep pattern can have several health complications, including an increased risk of developing type 2 diabetes. Sleep is critical to the body’s repair process and lack of sleep causes hormonal disturbances. Patterns of sleep that are irregular affect the circadian rhythm which is the natural physiological cycle in the body including metabolism.
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Understanding the Connection
“Type 2 diabetes is a chronic condition characterized by the lack of insulin effectiveness in the body cells as they are not sensitive to insulin. This causes a rise in blood sugar levels and over some time may lead to serious health issues,” Tejashwini Deepak, MD, FACE, FEDM, Apollo Spectra Hospital, Bangalore explained speaking exclusively with India.com. Lack of proper sleep cycle might be a factor leading to the onset of this disease.
The Role of Circadian Rhythms
Circadian rhythms are physical, mental and behavioral changes that cycle approximately every 24 hours and are retained by biological processes such as the sleep-wake cycle. This rhythm is preserved by regular sleep regimes that allow the body to perform its functions at optimal levels. Hence issues such as shift working that disrupts the normal sleep-wake cycle can affect metabolism and insulin sensitivity.
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How Irregular Sleep Affects Health?
- Impact on Hormones: Sleeping disorders distort the production and release of hormones, which are necessary to control glucose levels. Insulin and cortisol are two hormones which are crucial with regards to this process. Insulin plays a key role in controlling blood glucose while cortisol which is a stress hormone affects insulin and glucose levels. Lack of sleep raises cortisol levels, and since cortisol hinders insulin’s ability to lower blood sugar levels, it adds to insulin resistance.
- Glucose Metabolism: Sleep plays a vital role in the functioning of glucose metabolism. While in the deep sleep stages, the human body consisting of muscles and tissues breaks down glucose and controls insulin sensitivity. Changes in the number or duration of sleep affect these processes resulting in poor glycemic control and increased blood sugar levels. These disruptions can, therefore, increase the risk of developing type 2 diabetes.
- Appetite and Weight Regulation: Inadequate sleep also influences hormones that control the appetite, including leptin and ghrelin. Leptin is a hormone that informs the brain of the availability of energy while on the side, ghrelin is a hormone that triggers hunger. A lack of proper sleep can affect a person’s leptin levels, which make them feel hungrier and desire specific foods such as high calorie and carbohydrate foods. This can lead to weight gain and this is one of the major risk factors for type 2 diabetes.
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Tips for Better Sleep
Here are some steps to achieve better sleep and reduce the risk of type 2 diabetes:
- It is also important to try and stick to the same sleep schedule every day as much as possible. This ensures the normal functioning of the Circadian rhythm.
- Optimise your bedroom for sleep by making sure it is cool, dark and free from noise. Have comfortable beddings and avoid using electronic devices with bright screens before retiring to bed.
- It is recommended to minimize intake of foods rich in caffeine and nicotine, and large meals before going to bed. These may cause you difficulty in falling asleep and even staying asleep throughout the night.
- Physical activity enables the body to maintain a normal sleep-wake cycle. However, it is advisable to avoid vigorous form of exercising in the evening because it acts as a stimulant.
- Physical activity enables the body to maintain a normal sleep-wake cycle. However, it is advisable to avoid vigorous form of exercising in the evening because it acts as a stimulant.
- Sleep disturbances are not just a mere disturbance of normal bodily rhythms; they can deeply affect metabolic rates and become a direct factor for developing type 2 diabetes.
By practicing regular sleep and adopting healthy sleep habits, the long-term effects and chances of this chronic disease can be prevented which will help in boosting metabolic health and diabetes prevention.
