If Your Sleep Pattern Looks Like This, Your Risk for Diabetes Can Jump 59%

Despite our feverish obsession with health hacks, one vital component, regardless of how many times it's reiterated, often gets overlooked—sleep. The coveted recommendation of clocking six to eight hours of sleep has been shoved down our throats, but with social media scrolling, late nights out, endless work hours, and more, proper sleep more often than not becomes a last priority.

However, consistently getting inconsistent sleep has a direct link to a person’s risk of developing type 2 diabetes, according to a new study published in Diabetes Care.

In the study, which spanned 2013 and 2015, a team analyzed the sleep patterns of more than 84,000 UK Biobank participants over a seven-night period. To get the most accurate information, the participants wore an accelerometer, a device similar to a FitBit or Oura Ring, to capture activity levels. The patients, who had a mean age of 62, were also checked for polygenic risk scores for diabetes, in which known genetic risk variants for the condition estimate an individual's likelihood of developing the disease.

The researchers discovered that participants with a deviation of between 31 and 45 minutes from their average sleep duration, had a 15 percent increased risk of developing diabetes compared to those whose sleep duration deviated by 30 minutes or less. They also analyzed individuals who over or underslept by 60 minutes, concluding that those who overslept had a 34 percent increased risk. Lastly, those with the most variability, with a sleep duration deviation of 91 minutes or more, had a 59 percent increased risk.

"Our main findings were in line with what we expected, which is that our internal body clock—the circadian system—helps regulate our daily blood sugar levels," said researcher Sina Kianersi. "Irregular sleep patterns can interfere with this system, potentially leading to diabetes over time. What surprised me was that the association between irregular sleep and diabetes remained strong even after we accounted for a wide range of factors like age, lifestyle habits, other health conditions, and environmental variables. This really highlights how crucial regular sleep is for preventing diabetes."

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This isn't the first time too little or too much sleep has been in the spotlight for affecting people's health. In fact, the importance of adequate sleep has become even more prevalent over the last decade with studies and research stating the lack thereof can increase your risk of an array of issues such as reduced immunity, hypertension, obesity, depression, heart disease, and beyond.

"Our study provides insights that might influence clinical practices and public health policies for diabetes prevention," Kianersi said. "Healthcare providers may use our findings to enhance patient care strategies, emphasizing the importance of regular sleep patterns. Public health guidelines might advocate for consistent sleep schedules as a proactive way to reduce the prevalence of diabetes. On a personal level, maintaining a regular sleep duration of 7-9 hours each night, as recommended by health experts, can significantly decrease the risk of developing type 2 diabetes over time."

For night owls and individuals with sleep conditions such as insomnia, getting enough sleep can feel unfeasible. But adjusting your nightly routine, sticking to a schedule, and creating optimal sleep conditions (we're talking silky sleep masks and a room at 65–68°F) can help craft an environment that leads to a much-needed night's rest.