Why Eating Healthy but Sleeping for Less Than 6 Hours Can Still Put You at Higher Risk of Type 2 Diabetes

If you don’t get at least six hours of sleep daily, then you are at a higher risk of developing type 2 diabetes, according to a study that analysed data from UK Biobank – a biometrical database that serves as a global resource for health and medical research. The findings show the complex relationship between sleep and diabetes.

The researchers looked at the information of 2,47,867 adults, following their health outcomes for more than a decade. They wanted to understand the associations between sleep durations and type 2 diabetes, and whether a healthy diet reduced the effects of short sleep on diabetes risk.

The study considered normal sleep as somewhere between seven and eight hours, while short sleep was categories into: mild (six hours), moderate (five hours) and extreme (three to four hours).

Study Findings

The study found that some 3.2% of participants were diagnosed with type 2 diabetes during the follow-up period. Although healthy eating habits were associated with overall lower risk of diabetes, but when people ate healthily and slept for less than six hours a day, their risk of developing type 2 diabetes increased compared to people who sleep normally.

Those sleeping for five hours were at a 16% higher risk of developing type 2 diabetes, while those shutting their eyes only for three to four hours were at 41% higher risk than those sleeping for good eight hours of developing the disease.

The study defined a healthy diet based on the number of fruits, vegetables, red meat and fish consumed a day and in a week. But it did not elaborate on the type of diet or the dietary patterns such as time-restricting eating, and how that would change the risk of diabetes among those who slept less.

How Short Sleep Can Increase Diabetes Risk?

In type 2 diabetes, the body does not produce enough insulin in pancreas or the insulin that the body makes is not working properly. Insulin regulates glucose (sugar) in the blood that comes from the food, and is transported to cells, which gives energy to the body.

Previous researches have shown that those who sleep less often have increased inflammatory markers and free fatty acids in their blood which impair insulin function leading to insulin resistance. This mean the body does not use insulin properly to regulate glucose levels, and therefore increases the risk of type 2 diabetes.

Study shows that those who sleep in irregular patterns (shifts or odd hours or irregular time) are at a greater risk of experiencing disruption in their body’s natural rhythm called circadian rhythm.

This affects the release of hormones such as cortisol, glucagon and growth hormones, which are released through the day to meet the body’s changing energy needs, and keep the glucose levels balanced. If they are compromised, it can reduce the body’s ability to handle glucose, and increase the chances of type 2 diabetes.

Interestingly, those who sleep for long hours could also be at the risk of developing type 2 diabetes. Multiple studies found that those getting between seven to eight hours of sleep daily were at the lowest risk of developing type 2 diabetes while people got less than seven hours sleep, or more than eight hours, were at the higher risk.

Sleeping less or for too long increases the chance of gaining weight or become obese.

How to Prevent Type 2 Diabetes?

Studies and experts have stressed on maintaining a healthy lifestyle to reduce the risk of type 2 diabetes. The most important factor is to maintain seven to eight hours of sleep. However, other factors could also influence the relationship between sleep duration and diabetes risk.

Although the authors of the study acknowledge that it is not always possible to get enough sleep, doing high-intensity interval exercise during the day may stave off potential risk of type 2 diabetes.

Type 2 Diabetes in India

According to the World Health Organization (WHO), there are estimated 77 million people above the age of 18 years in India suffering from diabetes (type 2). Nearly 25 million are prediabetics (at a higher risk of developing diabetes in near future), and more than 50% of people are unaware of their diabetic status. Adults with diabetes have a two- to three-fold increased risk of heart attacks and strokes.

Type 2 diabetes is reported not only in adults above 40 years of age in India, but those who are in their 20s and 30s. Above 25% of those with diabetes onset under 25 have type 2 diabetes. Interestingly, more than 50% of India’s population is below the age of 25, and more than 65% are below the age of 35.

Additionally, women have also been found to be more susceptible to early onset of type 2 diabetes.

According to a 2021 study, 31 million more Indians became diabetic in four years, between 2019 and 2021. The study found that India has 101 million people with diabetes and 136 million people with pre-diabetes.

Regardless of family history, all individuals in India are prone to Type 2 diabetes, making the maintenance of an ideal body weight crucial.

Experts and doctors suggest that youngsters should avoid excessive weight gain, maintain healthy waistlines, and adopt dietary habits focused on lower refined carbs, higher fibre, increased protein, more veggies, and reduced saturated fat. Incorporate physical activity into their routine is vital.