Type 2 diabetes is a chronic condition that affects millions of individuals across the globe. It is caused by either the body’s inability to produce enough insulin or its incapability to use insulin effectively.

Diabetes affects people from all walks of life, and several factors contribute to its onset. Although one cannot control their genetics and age, they can certainly manage their lifestyle habits such as exercise, diet, and sleep to prevent or manage type 2 diabetes.

Sleep plays a crucial role in preventing or managing type 2 diabetes. People who suffer from insufficient or poor quality sleep have an increased risk of developing type 2 diabetes or exacerbating it if they already have it.

In this article, we explore how unhealthy sleep practices can contribute to type 2 diabetes and how healthy sleep patterns can prevent its onset or help manage it.

Sleep and Insulin Resistance

Insulin resistance is a hallmark feature of type 2 diabetes. When we consume food, our body breaks it down into glucose, which is then absorbed into the bloodstream.

Our pancreas then produces insulin, which helps transfer this glucose from the bloodstream to our cells, where it is used as energy. In insulin-resistant individuals, the cells fail to respond to insulin, resulting in the accumulation of glucose in the bloodstream, which can lead to high blood sugar levels and eventually diabetes.

Studies indicate that sleep plays a pivotal role in regulating insulin resistance, irrespective of weight. Insufficient sleep is linked to decreased glucose tolerance, lower insulin sensitivity, and increased blood sugar levels.

Lack of sleep also plays a role in reducing the effectiveness of insulin in the body. In a study conducted on healthy adults, those who got only four hours of sleep per night for six nights became as insulin resistant as those who were completely deprived of sleep for two nights.

Therefore, one of the primary ways to protect yourself from type 2 diabetes is through healthy sleep. Ensure that you get enough sleep each night by practicing good sleep hygiene habits.

Good Sleep Hygiene: Habits to Develop

Good sleep habits, also known as sleep hygiene, refer to the practices one engages in to ensure they get enough quality sleep each night. The following are good sleep habits to help you maintenance healthy sleep practices.

Avoid Stimulants

Stimulants such as caffeine and nicotine impact the quality of our sleep and can stay in our system for several hours. Avoid consuming these substances, especially in the evening, just before bedtime.

Be Consistent with Bedtimes

Ensuring that you maintain a consistent sleep routine helps regulate your body’s internal clock, also known as the circadian rhythm. Go to bed and wake up at the same time each day, even on weekends.

Exercise Regularly

Regular exercise improves our overall health, including better quality sleep. Engage in at least 30 minutes of physical activity each day but avoid strenuous exercise just before bedtime, as it may interfere with sleep.

Create a Sleep-friendly Environment

Creating a conducive sleep environment can help you fall asleep and stay asleep. Keep your bedroom dark, quiet, and cool for optimal sleep conditions. Having a comfortable mattress, pillows, and sheets can also enhance the quality of your sleep.

Avoid Heavy Meals Before Bedtime

Avoid heavy and fatty foods before your bedtime. Such foods can cause indigestion, making it difficult to fall asleep or wake you up in the middle of the night.

Unplug from Electronics

Reduce your exposure to electronics before bedtime. The blue light emitted by electronic devices’ screens inhibits the production of melatonin, making it difficult to fall asleep.

Avoid using your phone, tablet or laptop for at least an hour before bedtime.

The Bottom Line

Healthy sleep is integral to maintaining overall health and wellbeing. Failure to get enough quality sleep increases the risk of several health conditions, including type 2 diabetes.

Therefore, it is important that you develop and maintain healthy sleep habits, as explained in this article. Remember that healthy sleep does not only prevent or manage type 2 diabetes but improves your overall health and wellbeing.