Scientists have pinpointed the amount of sleep that may be a sweet spot for warding off insulin resistance — the precursor to type 2 diabetes. Analysis based on a study of more than 23,000 people suggests seven hours and 18 minutes of shut-eye may be the ideal sleep duration. People who slept less than this typically scored higher on measures of estimated glucose disposal rate (eGDR), which is considered an indicator insulin resistance. The lower the eGDR, the greater the risk.
The researchers from China, who used data from US adults, also examined the impact of catching up on sleep at weekends. They found that topping up overall sleep with more hours in bed at the weekend was linked to a higher eGDR. The team concluded that catch-up sleep was “beneficial only in moderation and specifically for those with weekday sleep debt, whereas it may be detrimental for those who already sleep sufficiently”.
Writing in the journal BMJ Open Diabetes Research and Care, the researchers added: “The findings advocate for more personalised sleep guidelines in clinical practice and public health, encouraging consistent, adequate sleep over weekend compensation, and highlight the need for research into the mechanisms behind sleep patterns and metabolic risk.”
Professor Naveed Sattar, an expert in cardiometabolic medicine at the University of Glasgow, said the findings should be interpreted with caution as the study was observational, so could not prove that sleep caused the changes in eGDR.
He added: “There is plenty of evidence showing that shorter sleep — typically less than seven hours a night — is linked with a higher risk of developing type 2 diabetes.
“Poor sleep disrupts appetites, meaning people often eat more after a poor night’s sleep, and simply being awake for longer creates more opportunities to eat.
*** Ensure our latest news headlines always appear at the top of your Google Search by making us a Preferred Source. Click here to activate or add us as Preferred Source in your Google search settings. ***
“In addition, inadequate sleep may directly affect key hormones, including stress hormones, that influence glucose levels.”
Genetic studies also suggest that people predisposed to shorter sleep are at higher risk of future diabetes, Prof Sattar said.
He added: “The practical message is that people should work hard at developing good sleep hygiene: going to bed at consistent times, creating a wind down routine, and reducing screen use — particularly mobile phones — in the hour before bed.
“The easy access to digital distractions is likely contributing to declining sleep quality and duration, which may in turn contribute to more obesity and diabetes.”
This story originally appeared on Express.co.uk
