Daijiworld Media Network - New Delhi
New Delhi, Sep 30: Sleep may play a role in blood sugar regulation alongside diet and physical activity, with research linking chronic poor sleep to reduced insulin sensitivity, impaired glucose tolerance and a higher risk of type 2 diabetes.
During normal sleep, the body regulates processes involved in glucose control, including insulin secretion, glucose use, appetite and energy expenditure. Regularly getting too little or poor-quality sleep can disrupt these processes.
One of the early effects of sleep deprivation may be reduced insulin sensitivity. Studies have found that even a few nights of restricted sleep can reduce the body's response to insulin, potentially allowing blood glucose to remain elevated. If the problem continues, pancreatic beta cells may have to work harder to maintain normal glucose levels, potentially contributing to prediabetes and type 2 diabetes.
Poor sleep can also increase cortisol levels by activating the body's stress-response system. Cortisol can prompt the liver to release more glucose into the bloodstream and reduce insulin effectiveness. Increased activity of the sympathetic nervous system may further contribute to the effect.
Sleep also influences hormones that regulate appetite. Insufficient sleep may lower leptin levels and increase ghrelin levels, leaving people hungrier the following day and potentially increasing cravings for calorie-dense foods high in refined carbohydrates and fat. Over time, this can contribute to weight gain and affect blood sugar control.
Research has linked sleeping less than six hours a night with a higher risk of type 2 diabetes compared with getting around seven to nine hours. Sleep quality also matters, with frequent awakenings, irregular sleep schedules and conditions such as obstructive sleep apnoea associated with impaired glucose regulation.
For people who already have diabetes, poor sleep may make blood sugar management more difficult. It can be associated with higher fasting glucose, greater fluctuations in blood sugar and difficulty reaching individual glucose targets.
The effects of an occasional sugary dessert and repeated sleep deprivation are different. A dessert generally causes a temporary increase in blood glucose after eating, with the response depending on portion size, ingredients and the meal with which it is consumed. Chronic sleep deprivation, on the other hand, can repeatedly affect insulin sensitivity, cortisol, appetite and nervous system activity.
For people with diabetes or prediabetes, experts suggest focusing on consistent, adequate sleep rather than viewing an occasional dessert as a major metabolic setback. Adults should generally aim for seven to nine hours of sleep a night and maintain reasonably consistent bedtimes and wake-up times.
Reducing screen exposure before bedtime and limiting caffeine later in the day may also help improve sleep. Although alcohol can initially cause drowsiness, it may disrupt sleep later in the night.
Symptoms such as loud snoring, pauses in breathing during sleep, morning headaches, repeated night-time awakenings and excessive daytime sleepiness may indicate a sleep disorder and should be medically assessed. Obstructive sleep apnoea is particularly relevant because it has been associated with insulin resistance and abnormal glucose metabolism.
Adequate sleep does not replace a balanced diet, regular physical activity or prescribed diabetes treatment. However, improving sleep can be an important part of maintaining healthy glucose regulation and overall metabolic health.