Health x Wellness

Are You Getting Enough Sleep?

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Studies have shown that sleep duration and quality are associated with the prevention and management of Type II Diabetes.

With the recent new Diabetes and Care Taskforce established to help Singaporeans fight against diabetes, it is all the more necessary for active agers to make specific lifestyle changes to work towards prevention.

The most salient lifestyle changes to start with would definitely be diet and physical activity. However, most of us tend to neglect the importance of sleep and its association with Type II Diabetes. A common characteristic of modern societies is a greater focus on work, family, and distractions such as our smartphones and the Internet. Many of us may view sleep as a luxury in this day and age, but we fail to realise how much it can impact our health.

Many studies have shown that having inadequate or disturbed sleep is associated with an increased risk of diabetes.

A study following middle-aged Swedish (45 to 65 years old) subjects from 1983 to 1995 found that men who eventually developed new diabetes, had often reported short sleep duration (≤5 hours) or difficulties maintaining sleep. Similarly, another study that followed female nurses (30 to 55 years old) from 1976 to 1986, found a 15 to 30 percent increased risk of incident diabetes among those who had previously reported sleeping 6 hours or less, and 9 or more hours.

The reason behind this sleep-diabetes connection, according to the American Diabetes Association, is that the sleep cycle is closely related to metabolic function. Sleep deprivation and disturbances are associated with an increased concentration of cortisol that impairs our glucose metabolism, thereby enhancing the risk factors for Type II Diabetes.

Studies on partial sleep deprivation have also shown that after just one week of sleep restriction, subjects were unable to metabolise glucose at rates observed in healthy individuals. On the other hand, those who reported having been short sleepers for at least six months could actually metabolise glucose at rates similar to healthy long sleepers – but had to secrete more insulin to achieve so.

Increasing insulin secretion could lead to insulin resistance – a risk factor for Type II Diabetes. Thus, as short sleepers age over time, the risk of developing Type II Diabetes may increase.

The National Sleep Foundation (NSF) recommends a range of seven to nine hours for adults aged 26 to 64, while as little as six hours and as many as 10 hours may be appropriate. Anything less or more could potentially be detrimental to health.

If getting enough sleep is difficult for your current lifestyle, try making small changes such as planning your day ahead and setting time goals to make sure you don’t have to stay up late to complete them. Avoid consuming caffeine or tea in the evening if you know they will affect your sleep after.

Working towards preventing one of Singapore’s deadliest diseases is a personal responsibility that we can all take on in our fight against diabetes.

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