These Sleep Habits Could Raise Your Risk of Diabetes, New Study Suggests
Despite the importance of a good night's sleep, almost 40% of U.S. adults ages 45 to 64 aren't getting enough of it. How much sleep you need changes throughout your lifespan—babies, kids and teens need more sleep than adults, who require an average of seven hours of sleep a night.
Sleep quality counts, too. If you have a sleep condition that interferes with sleep—like obstructive sleep apnea—you can get enough hours of sleep, but the OSA reduces sleep quality while increasing your risk of heart disease, high blood pressure, stroke, heart rhythm abnormalities and metabolic syndrome.
We've previously reported how irregular circadian rhythms, which are closely related to sleep patterns, have been linked with a whopping 300% increased risk of heart disease. And now a new study, published today in JAMA Network Open, looks at how sleep patterns affect blood sugar levels—especially when it comes to how long you sleep and when you go to bed. Here's what they found.
Related: These 8 Things Could Increase Your Prediabetes Risk, According to Experts
Researchers in China wanted to know if and how sleep patterns affect blood glucose (sugar) levels in the general population—those without diabetes. They drew their data from a long-term, ongoing study called the Guangzhou Nutrition and Health Study, which included Chinese participants ages 40 to 75. Participants completed follow-up assessments every three years.
From the total study population, researchers pulled out a smaller cohort of 1,156 individuals who had complete sleep and blood glucose information. This group consisted mostly of women (71%) with an average age of 63 at baseline. This cohort's baseline was their follow-up visit for the main study between 2014 and 2017. During this time, participants reported on their sleep habits.
Sleep duration—how many hours a night on average—was assessed at three time points: baseline (2013-2017), first follow-up (2017-2021) and second follow-up (2021-2023).
Sleep onset was assessed during two follow-up visits—the first follow-up (2017-2021) and the second (2021-2023). For sleep onset, participants were asked to report their typical bedtime and how long it took them to fall asleep.
Participants in this cohort also wore a continuous glucose monitoring device for 14 consecutive days. A CGM is a small disc worn on the back of the arm that monitors blood sugar levels, records the results and sends them to a smartphone, smartwatch or computer. It takes the place of having to prick your finger and use a blood sample. A CGM measures glucose levels every 15 minutes.
Related: 5 Things to Do When You Wake Up for Better Blood Sugar, According to Dietitians
After researchers ran several statistical analyses, including adjusting for potential confounders—like age, BMI, physical activity, tea and coffee consumption and more—several findings surfaced.
Participants with inadequate sleep duration and improper timing of sleep—alone and in combination—exhibited larger glycemic variability.
Both severe and mild inadequate sleep were associated with higher glycemic variability compared to adequate sleep.
Those who fell asleep after midnight had increased glycemic variability.
Glycemic variability is how much blood glucose levels vary and go up and down. Ideally, they stay within a certain range and show stability. When there is a lot of glycemic variability, it means the person is probably experiencing more extreme highs and lows in their glucose levels. According to these study authors, glycemic variability is a risk factor for chronic disease and early death.
Related: The #1 Habit to Start for Better Blood Sugar, According to Dietitians
Essentially, this study found that people who don't get enough sleep and/or go to bed late have greater fluctuations—highs and lows—in their blood sugar levels. Those fluctuations can be a risk factor for developing type 2 diabetes. And, as the study authors point out, the connection between blood glucose and sleep makes a lot of sense.
The researchers note that previous studies have suggested that chronic sleep insufficiency can activate inflammatory pathways and exacerbate glycemic abnormalities. Growth hormone, which is sleep-dependent, also affects glucose metabolism. And delayed sleep onset disrupts the circadian rhythm, which affects glycemic health by causing shifts in hormone release patterns—like cortisol and melatonin—and increasing compounds that encourage inflammation in the body.
Chronic inflammation is a culprit in many diseases. The kicker is that inflammation has a bidirectional relationship with sleep. That means that a lack of sleep can cause inflammation, but inflammation can also disrupt sleep, interfering with sleep duration and depth and causing wakefulness.
Related: The 7 Best Condiments for Better Blood Sugar, According to Dietitians
We also previously reported on how irregular sleep can increase diabetes risk by up to 35%—and this current study adds to the growing amount of evidence supporting this. What's really interesting about this study is that going to bed late negatively affected blood glucose levels, even if those individuals got the recommended amount of sleep. This goes hand-in-hand with the evidence surrounding circadian rhythms and disease risk.
So what does this mean for you? Simply put: Go to bed earlier, aim for seven hours of sleep each night and make sure it's quality sleep. If you snore or are getting enough sleep but are still exhausted, make an appointment with your primary care practitioner. They'll review your symptoms and can refer you to the appropriate specialists.
There are several things you can do to help get a better night's sleep, starting with establishing a bedtime routine at least an hour before your head hits the pillow. Ditch your devices, use white noise or a fan, and make sure that your bedroom is cool enough and that your sheets and mattress are cooling and comfortable.
Include foods throughout your day that can help you sleep better at night, like pistachios, salmon, milk and eggs. And avoid caffeine, alcohol and added sugar too close to bedtime.
Related: I Tried a Doctor-Recommended Sleep Routine for 2 Weeks—Here's What Happened
If your mind tends to jump on the hamster wheel as soon as your head hits the pillow, take some time to journal before bedtime. This includes practicing gratitude—write down what you're thankful for from that day, even if it's being thankful for the lessons you learned from dealing with the day's challenges. Research suggests that engaging in this type of positive psychological strategy—which includes practicing gratitude—can improve sleep.
This study suggests that not getting enough sleep and going to bed late—alone and in combination—are associated with larger spikes and dips in blood sugar in people without diabetes. This increases the risk of inflammation and chronic disease, including metabolic syndrome. Study authors stress the importance of getting enough sleep and going to bed earlier. It's also important to improve the quality of your sleep. And if you feel you're doing all you can to get plenty of quality sleep but are still exhausted, it's time to visit your primary care practitioner.
Related: I Have Diabetes and I Tried Eating Only Plants for Two Weeks—Here's What Happened
Read the original article on EATINGWELL
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time Business News
3 hours ago
- Time Business News
The Evolution of Clocks: From Sundials to Smart Timepieces
Timekeeping has been an integral part of human civilisation for millennia. From ancient shadows cast by stone markers to sleek smartwatches that sync with satellites, the evolution of clocks is a fascinating journey through innovation, culture, and craftsmanship. In today's world, while digital devices dominate our daily routines, traditional timekeeping instruments like analogue clocks still hold a special place for their classic charm and aesthetic appeal. The Origins: Sundials and Water Clocks The earliest known timekeepers were sundials, dating back to ancient Egypt around 1500 BCE. By observing the position of the sun's shadow, sundials divided the day into segments, allowing communities to regulate work, prayer, and social life. However, sundials were limited by the sun's availability – cloudy days or nightfall rendered them useless. To address this, civilisations like the Greeks and Chinese developed water clocks (also known as clepsydras), which used a controlled flow of water to measure time. These devices, although rudimentary, marked a turning point in creating timepieces that functioned independently of the sky. Mechanical Marvels of the Middle Ages With the rise of monasteries in medieval Europe, the need to schedule regular prayers led to innovations in mechanical clockmaking. Tower clocks powered by weights and gears began appearing in town squares during the 13th Century. Though not particularly accurate, they were monumental in both size and significance, offering the general public access to communal time for the first time. By the 14th and 15th centuries, advancements in escapement mechanisms allowed for more accurate and compact designs, leading to the creation of domestic clocks that could be housed within homes and workshops. The Age of Precision: Pendulums and Pocket Watches In 1656, Dutch scientist Christiaan Huygens introduced the pendulum clock, dramatically improving timekeeping precision. The use of swinging pendulums reduced time drift and became the gold standard in horology for over two centuries. Around the same time, the pocket watch emerged as a fashionable and functional accessory. Worn by aristocrats and commoners alike, these portable timepieces symbolised punctuality and personal organisation, cementing the idea that time was a possession one could carry. Industrial Innovation and Mass Production The 19th Century ushered in the industrial revolution, which transformed clockmaking from artisan craft to mass production. Factories in Europe and the United States produced thousands of affordable clocks, making them accessible to households across all social classes. This era also introduced standardised time zones, essential for scheduling trains and managing growing cities. Clocks became vital tools in both public infrastructure and private life. The Digital Shift and Quartz Revolution The 20th Century saw a major leap with the invention of quartz clocks in the 1920s. These timepieces used vibrating quartz crystals to maintain accuracy and eventually became the norm in homes, schools, and offices due to their reliability and low maintenance. In the 1970s, digital displays gained popularity, further transforming the aesthetics and function of timepieces. And yet despite the digital boom, traditional analogue clocks remained enduringly popular, thanks to their timeless elegance and intuitive readability. Today's Smart Timepieces Modern clocks have gone beyond simply telling time – smartwatches and smart clocks now monitor health, control home systems, and synchronise with devices globally in real-time. Powered by advanced algorithms and connected via the internet, today's smart timepieces are the epitome of convenience and multifunctionality. And yet, even in this high-tech age, people continue to embrace analogue timekeeping – whether for its nostalgic value, interior design appeal, or the tactile experience of watching hands glide across a clock face. A Matter of Time From sundials carved in stone to AI-powered smartwatches, the history of clocks reflects humanity's ongoing pursuit to organise, measure, and make the most of our time. Whether you prefer cutting-edge technology or the quiet dignity of analogue clocks, timekeeping remains both a practical necessity and a deeply human story. TIME BUSINESS NEWS
Tom's Guide
4 hours ago
- Tom's Guide
Does acupressure help you sleep better? I asked two experts — this is what they said
In a time where we're bombarded with social media trends for sleep like April Theory and the 'sleepy girl mocktail,' it can be easy to forget that there are some methods you can use to help with your slumber that have been around for thousands of years. Like acupressure, a non-invasive, ancient traditional Chinese medicine practice that involves the use of pressure on the face and body at certain points, some of which are used to help with sleep. Research has shown that acupressure can help with sleep, from reducing insomnia, to improving sleep quality in hospital patients and even contributing to better sleep in menopausal women. Here, we'll explore this research and the potential benefits of acupressure for sleep, as well as speaking to experts in the field to find out about what acupressure is, and how you can even practice it in the comfort of your own home. "Acupressure is a non-invasive traditional Chinese medicine technique that uses pressure on the face and body at specific points known as acupoints," says registered acupuncturist Lily Lai, who has a PhD in Chinese Medicine in Primary Care and offers acupressure at her UK clinic. "Pressure is applied in a variety of ways – most commonly finger pressure is used as well as tools," she adds. Doctor of Oriental Medicine (DOM), Dr. Haley Parker, who is a licensed acupuncturist and the Director of Clinical Operations at VUIM Clinic (Virginia University of Integrative Medicine), explains that in acupressure, gentle sustained pressure is applied to "specific points along the body's meridians — energy channels that correspond to organs and systems." Get instant access to breaking news, the hottest reviews, great deals and helpful tips. "It's based on the same principles as acupuncture, but instead of using needles, you use fingers, palms, elbows, or tools to stimulate the points," Dr. Parker explains. "The idea is to restore the smooth flow of Qi (vital energy) and blood through the body to promote healing, reduce tension, and support balance between the body and mind," she says. "From a Western perspective, acupressure may stimulate the nervous system, influence endorphin release, reduce cortisol, and activate the parasympathetic 'rest and digest' response," the doctor continues. According to The American Institute of Alternative Medicine, the practice is "based on the belief that applying firm pressure in specific acupoints stimulates the nervous system and brain to release endorphins and neurotransmitters to ease... pain." Acupressure falls under what the National Health Service (NHS) in the UK describes as 'complimentary and alternative medicine' (CAM) and they do advise that "if you think you may have a health condition, first see your GP. Do not visit a CAM practitioner instead of seeing your GP." As the NHS points out, it is important to review the evidence when considering a complimentary or alternative medicine. When it comes to acupressure there is "a growing body of evidence supporting [its] effectiveness for sleep," says Dr. Parker. As well as the research cited below, a review of studies into the effect of acupressure on hospital inpatients showed that it improved factors such as sleep quality, total sleep time, sleep efficiency and sleep onset latency compared to control groups. Researchers concluded that it is an "effective intervention to improve sleep quality and sleep parameters in inpatients." Among the studies she highlighted, Dr. Parker pointed to a review of studies and a specific study which both showed that acupressure improved sleep quality in older people. As we've explored above, this traditional Chinese medicine practice involves applying pressure to certain points. Dr. Parker says it can support sleep "by calming the nervous system, easing physical tension, and regulating the underlying organ systems that influence rest." She notes that the best combination of acupressure points for sleep depends on what the individual is experiencing and that a personal point prescription would then be selected to "to support the patient and the present symptoms, like insomnia and restlessness." However, she shares the following common points and how they work from a traditional Chinese medicine perspective: Anxiety can mean that worries, racing thoughts and restlessness make it particularly hard to fall asleep. Lai says that one of the common causes of sleeplessness is stress and anxiety, and points to a systematic review and meta-analysis of research which showed acupressure can significantly reduce anxiety. Acupressure can significantly reduce anxiety "Studies suggest that acupressure and acupuncture work in similar ways by encouraging the body to release neurotransmitters such as endorphins and serotonin," says Dr. Parker. "both of which are mood elevators and play a major role in sleepregulation via the hypothalamic-pituitary-adrenal (HPA) axis," she explains. "Acupressure may also be increasing parasympathetic nervous activity, the rest-and-digest part of our nervous system which takes the body away from being in the sympathetic nervous system state, the fight-or-flight response," Lai adds. She says that these calming, anxiety-reducing effects of acupressure can help sleep by improving both sleep latency, and sleep duration. Those who have experienced either short-term (several days or weeks) or chronic insomnia (lasting three months or more), know that it doesn't just interfere with your sleep. It can also cause issues including irritability, fatigue and problems with focus the next day. But research shows that acupressure may be a tool you can include to combat it. One study compared the effect of acupressure on those with insomnia, with 200 participants divided into a group who were taught self-administered acupressure, and a group who were given sleep hygiene education. They found that those who had learned acupressure had improved Insomnia Severity Index scores after both four weeks and eight weeks, compared to the other group. Auricular acupressure, which focuses on pressure points on the ear, has been shown in a number of studies to help with insomnia. One review of studies looking at how effective auricular acupressure is as a treatment for insomnia concluded that, "the effects of auricular acupressure on insomnia are comparable to those of estazolam," which is a medication used short-term for treating insomnia. And while Dr. Parker noted above that acupressure be used to help with sleep issues like insomnia, she also explains that, "lack of sleep/insomnia is often a symptom of an underlying imbalance." "There are also lifestyle factors and habits that should be addressed to support a restful nights sleep (examples include limiting screen time before bed, limit caffeine after 3pm in the afternoon, eliminate noises and lights in the bedroom, try to go to bed at a regular time each night etc)," she explains. "Sleep problems can also be associated with hormonal changes and studies have demonstrated that acupressure can be effective for improving sleep in these patient populations," says Lai. A huge number of women experiencing menopause have issues with their sleep. In fact, 2023 research noted that across the world, sleep and menopause effects the lives of about a third of women. Lai suggests that acupressure may be one way to help tackle this, explaining that, "acupressure has shown in recent trials to significantly improve sleep quality in menopausal women." A trial published in the Iranian Journal of Medical Sciences, found that "acupressure alone can improve sleep quality at a rate of 22% in menopausal women by massage on the effective points," and concluded that it "can be used as a complementary treatment to relieve sleep disorders in menopausal women." In addition, Lai says that "Studies have indicated that acupressure impacts hormone-related sleep problems through decreasing levels of follicle stimulating hormone (FSH) as well as through increasing levels of oestradiol." "These in turn improve sleep quality related to hormonal conditions, but also in other symptoms such as hot flushes and fatigue," she explains. If you're interested in exploring acupressure and want some simple options that you can try out from the ease of your home, Dr. Parker suggests the following. Acupressure mats like the Shakti mat and Pranamat have become popular options to try at home, and both promise to help improve your sleep after just 20 minutes use. Pranamat even cites stats from Dr. Marek Dvořák's sleep tracker, which show that after using the Pranamat 20 minutes before sleep, his REM sleep increased by 2%, deep sleep increased by 7% and light sleep was reduced by 10%. Lai also shares the one piece of advice given to every patient in her practice experiencing sleep issues: "Utilise acupressure wristbands to stimulate Nei Guan (Pericardium 6). Whilst this acupoint is widely known for nausea and vomiting, it is also used frequently in traditional acupuncture for sleeplessness as well as for stress and anxiety," she says. This pressure point is found between the two tendons ont he inner aspect of the forearm, three finger widths below the wrist crease. It's important to consult your doctor if you are experiencing pain or a medical condition, however, Lai and Dr. Parker agree that acupressure is, in general, very safe for most people. "Basic self-acupressure can be safely carried out in specific circumstances such as with acupressure wristbands for nausea and vomiting," Lai says. But she notes that, "for face, body or ear acupuncture and for more complex conditions, this is safest and most effective when carried out by a TCM practitioner who is registered with an appropriate acupuncture professional body." "If you are actively under the care of a doctor or consultant for a medical condition, you should always seek their advice prior to using acupressure," she explains. It's important that certain patient groups such as children, pregnant women and the elderly should check with their doctor before using acupressure for their health concerns.
Epoch Times
9 hours ago
- Epoch Times
Canada Renews Funding for China Student Exchange Program That Requires Allegiance to Communist Regime
Canada has renewed funding for a bilateral scholarship program that requires Chinese candidates applying to study in Canada to show allegiance to the Chinese Communist Party (CCP) and uphold the party's 'socialist system.' David Morrison, deputy minister of foreign affairs at Global Affairs Canada, on July 30 signed an agreement with his Chinese counterpart, executive vice minister Ma Zhaoxu, to renew the Canada-China Scholars' Exchange Program. Through the program, Ottawa funds Chinese applicants to conduct research at Canadian universities as visiting scholars for 4–12 months.
