World Diabetes Day 2024, Sleep patterns and Type 2 diabetes: Sleep plays a crucial role in good health and well-being. Seven to nine hours of sleep per night is generally regarded as a healthy amount and disturbed sleep cycle can contribute to several health complications. A 2024 study published in the journal Diabetologia found that erratic sleeping may increase a person’s risk for diabetes.

According to Dr. Vahid S. Bharmal, Consultant- Adult & Paediatric Endocrinologist, Bhailal Amin General Hospital, Vadodara, late night sleep habits increase the risk of developing diabetes in many ways:

  • Late night sleep habits increase insulin resistance, which is the prime driver for developing Diabetes mellitus
  • Late night sleep increases the stress hormone level like cortisol which tend to increase blood sugar levels
  • There is increased hunger due to late night sleep habits which increases the intake of processed foods and food containing refined carbohydrates
  • Late night sleep habits increases the fatigue in day time which makes individual more sedentary
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Meanwhile, Dr Kundan Khamkar MBBS MD, Medicine, Ruby Hall Clinic, Pune explained that sleep deprivation impacts key hormones related to hunger and glucose regulation. For example:

  • Increased Cortisol: Staying up late or poor sleep quality elevates cortisol, a stress hormone. Elevated cortisol levels can lead to insulin resistance, a precursor to Type 2 diabetes.
  • Reduced Melatonin: Melatonin, our “sleep hormone,” is released in response to darkness and signals the body to rest. Late-night habits reduce melatonin production, impacting glucose metabolism and increasing diabetes risk.
  • Imbalanced Ghrelin and Leptin: Lack of sleep can raise ghrelin (the hunger hormone) and reduce leptin (the hormone that signals fullness), leading to unhealthy eating habits and weight gain, both risk factors for diabetes.

Why Night Owls May Be at Greater Risk

People who stay up late are more likely to engage in behaviors that further increase their risk of diabetes:

  • Irregular Eating Patterns: Late nights often lead to snacking, especially on high-calorie, sugary foods that spike blood sugar levels.
  • Reduced Physical Activity: Night owls may feel too tired during the day for regular exercise, a key component in blood sugar management.
  • Limited Sunlight Exposure: Exposure to natural light during the day helps regulate our sleep-wake cycle. Staying up late can result in reduced exposure to sunlight, impacting the body’s metabolic functions.
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Steps to Improve Sleep and Lower Diabetes Risk

If you’re concerned about your risk of Type 2 diabetes, adopting healthier sleep habits can have a positive impact. Here are some tips:

  • Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time every day can help regulate your body’s natural clock.
  • Prioritize Sleep Quality: Aim for 7–9 hours of restful sleep per night. Avoid caffeine and heavy meals close to bedtime, and make your bedroom a dark, quiet, and comfortable environment.
  • Limit Blue Light Exposure Before Bed: Blue light from screens delays melatonin production, making it harder to fall asleep. Try to avoid screens for at least an hour before bedtime or use blue-light-blocking glasses.
  • Practice Relaxation Techniques: Meditation, gentle stretching, or deep breathing exercises before bed can help lower cortisol levels and improve sleep quality.
  • Incorporate Daytime Activity: Physical activity helps regulate blood sugar and improves sleep. Try to get at least 30 minutes of exercise each day, preferably during daylight hours.

“While late-night sleep habits are common, they can have unintended consequences on your metabolic health, increasing your risk of Type 2 diabetes. By adopting healthier sleep routines and managing stress, you can support your body’s natural rhythms, protect your health, and reduce your diabetes risk,” Dr. Khamkar told Financial Express.com.