The Diabetes and Sleep Connection
Too little sleep can raise your diabetes risk. If you already have diabetes, sleep loss can undermine blood sugar control.
Diabetes and Sleep: What's the Connection? continued...
"That is on the pathway to developing diabetes," Knutson tells WebMD.
Further, research shows that sleep loss reduces levels of the hormone leptin, an appetite suppressant, while boosting levels of ghrelin, an appetite stimulant. That's a poor combination that may prompt sleep-deprived people to eat more.
And most sleep deprived people don't snack on fruits and vegetables, Knutson points out. Instead, they tend to crave high-carbohydrate foods, such as salty, fatty potato chips. This is not just bad for your waistline, but also your diabetes outlook.
"If you add overweight to the mix, you could possibly increase your risk of developing diabetes," Knutson says.
Diabetes and Sleep: Sleep Loss and Blood Sugar Control
If you already have type 2 diabetes, poor sleep may make it tougher for you to maintain good blood sugar control, Knutson says.
She was the lead researcher in a 2006 study published in Archives of Internal Medicine that followed 161 African-Americans with type 2 diabetes. Those who reported too little sleep or poor-quality sleep were more likely to have poor blood sugar control than the well-rested subjects, she says.
6 Tips for Better Sleep
Whether or not you have diabetes, experts offer these 6 tips to help you get enough sleep:
1. Keep Regular Bedtime and Waking Hours.
This is easier said than done in today's 24-7 society. But experts say you may have less trouble falling asleep if you stick to a regular bedtime and wake time -- even on weekends.
Be careful about napping too much or too late in the day, which can make it harder to fall asleep at night. Rather than napping, take a walk to refresh yourself, says Sheldon Gottlieb, MD, director of the Diabetes-Heart Failure Program at Johns-Hopkins, LLC.
2. Create the Right Sleep Environment.
Keep your bedroom cool, quiet, and comfortable. Maintain the temperature between 54 F. to 75 F. Cut noise with earplugs or "white noise" machines. Also, keep the room dark. You can block light with heavy shades or curtains, or use an eye mask.
A comfortable mattress and pillow make sleep more restful. If your mattress is getting old, consider buying a new one that offers better support.
Keep pets out of your bed. They may wake you if you have allergies or if their movement disturbs you.