(NaturalHealth365)  The Centers for Disease Control and Prevention (CDC) reports one in three people living in the United States does not get enough sleep.  This statistic is concerning for several reasons.  For one, fatigued drivers make the roads unsafe for everyone.  Secondly, insufficient sleep leads to negative health outcomes.

For example, a recent study shows that long and short sleep durations are linked to type 2 diabetes.  The hike in type 2 diabetes diagnoses occurs regardless of patient lifestyle risk factors such as consumption of alcohol, smoking, physical activity, and diet.

Could your sleep habits be putting you at risk for diabetes?

The research delved into the distinctive cross-sectional relationship between sleep duration, prediabetes, and type 2 diabetes, focusing on a cohort of 5,561 individuals aged between 40 and 75.  This comprehensive investigation, known as The Maastricht Study, spanned from 2010 to 2018.

Among the nearly 6,000 study participants, 3,388 exhibited a normal glucose metabolism profile.  Within this group, 832 individuals were identified with prediabetes, while 1,341 were diagnosed with type 2 diabetes.

To gauge sleep duration, the study employed the metric of time spent in bed.  The assessment of participants’ glucose metabolism involved an oral glucose tolerance test.  Analyzing the relationship between sleep duration and the prevalence of type 2 diabetes and prediabetes, the study’s authors applied multinomial logistic regression.

In addition to adjusting for lifestyle-related risk factors, the researchers also considered variables such as the use of antidepressants, sleep medication, age, sex, and level of educational attainment.

Extreme sleep durations may raise risk of type 2 diabetes, researchers find

How to optimize your sleep for better health outcomes

Improving your sleep is not only essential for feeling well-rested but can also have a significant impact on your overall health, including reducing the risk of conditions like type 2 diabetes.  Here are some tips to help you enhance your sleep quality:

Establish a consistent sleep schedule:  Try to go to bed and wake up at the same time every day, even on weekends.  This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.  Remember, the most restorative times to be asleep are from 10 p.m. and 2 a.m.

Create a relaxing bedtime routine:  Engage in calming activities before bedtime, such as reading, meditating, or taking a warm bath.  Avoid stimulating activities like watching TV, as they can interfere with sleep.

Make your sleep environment comfortable:  Ensure your bedroom is conducive to sleep.  This includes keeping the room cool, dark, and quiet.  Investing in a comfortable mattress and pillows can also make a significant difference.

Limit exposure to screens:  The blue light emitted by smartphones, tablets, and computers can disrupt your sleep-wake cycle.  Avoid screens at least an hour before bedtime, or use blue light filters on your devices.

Watch your diet:  Avoid heavy or spicy meals, caffeine, and alcohol close to bedtime.  These substances can interfere with your sleep patterns.  Opt for a light, healthy snack if you’re hungry before bed.

Embrace these changes, and you’ll enjoy more restful nights and pave the way for a healthier, happier life ahead.  Sweet dreams!

Sources for this article include:

Sciencedirect.com
Medicalxpress.com