Did you know that lack of sleep and Type 2 Diabetes are linked for women? According to the National Sleep Foundation, 67 % of women are sleep deprived.

Looking at it from a different angle, 1 in every 2 women has a high risk of developing Type 2 Diabetes. Research has shown that lack of sleep is a contributing factor to increasing the risk of developing the disease.

This article provides insights on how lack of sleep increases the risk of developing Type 2 Diabetes in women and ways to improve sleep quality.

Understanding Type 2 Diabetes in Women

Type 2 Diabetes is a chronic condition in which the body becomes resistant to insulin, resulting in an increase in glucose (sugar) in the blood. Women have a higher risk of developing Type 2 Diabetes compared to men.

Lack of physical activity, poor dietary habits, being overweight or obese, and family history are some of the factors that increase the risk of developing Type 2 Diabetes.

Apart from these factors, research shows that lack of sleep is also a contributing factor to the development of Type 2 Diabetes in women.

A study conducted by researchers from Harvard School of Public Health reported that women who slept less than 6 hours per night had a 28% higher risk of developing Type 2 Diabetes than those who slept for 7-8 hours. The researchers also found out that sleeping for 9 hours or more also increased the risk of developing the disease.

Why Does Lack of Sleep Increase The Risk of Type 2 Diabetes?

When you don’t get enough sleep, the body increases the production of stress hormones. These hormones, such as cortisol, can cause an increase in blood sugar levels, making it harder for insulin to lower the glucose levels in the blood.

This, in turn, increases the risk of developing insulin resistance, leading to Type 2 Diabetes. Lack of sleep also affects the body’s ability to control appetite hormones, ghrelin, and leptin, leading to increased cravings for high-carb foods.

How to Improve Sleep Quality?

Improving sleep quality involves adopting healthy sleep habits. Here are tips to help you improve your sleep quality:.

1. Establish a Regular Sleep Schedule

Try to sleep and wake up at the same time every day, including on weekends. This helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally.

2. Create a Sleep-Conducive Environment

Create a comfortable sleeping environment by keeping the room dark, cool, and quiet. Use comfortable bedding and minimize noise or interruptions.

3. Limit Screen Time Before Bedtime

Avoid looking at screens, such as phones, tablets, or computers, for at least an hour before bedtime. The blue light emitted by these screens can suppress the body’s production of melatonin, making it harder to fall asleep.

4. Avoid Consuming Stimulants

Avoid consuming stimulants, such as caffeine or nicotine, at least 4-6 hours before bedtime. These substances can disrupt sleep and make it harder to fall and stay asleep.

5. Engage in Relaxing Activities Before Bedtime

Engage in relaxing activities, such as taking a warm bath, listening to soft music, or reading, to help you unwind before bedtime.

6. Exercise Regularly

Regular exercise helps improve sleep quality by reducing stress hormones and regulating the body’s internal clock. However, avoid exercising close to bedtime, as this can interfere with sleep.

7. Seek Medical Advice

If you have trouble sleeping or suspect that you may have sleep apnea, seek medical advice. Sleep apnea is a common condition that affects breathing during sleep and can increase the risk of developing Type 2 Diabetes.

Conclusion

Lack of sleep increases the risk of developing Type 2 Diabetes in women. Adopting healthy sleep habits, such as establishing a regular sleep schedule and creating a sleep-conducive environment, can help improve sleep quality.

Additionally, seeking medical advice when experiencing sleep disturbances can help identify underlying conditions, such as sleep apnea, that may increase the risk of developing Type 2 Diabetes.