Diabetes 101: Complications From Lack of Sleep

According to Centers for Disease Control and Prevention (CDC, 2020), if you consistently sleep for less than 7 hours per night, it will become more difficult to control your diabetes.

• increase insulin resistance, making it harder for your body to regulate blood sugar levels.

• increase your appetite and reduce the feeling of fullness after meals, leading to overeating. It can make you more inclined to choose unhealthy, high-carbohydrate, and sugary foods.

• It can hinder weight loss efforts by making it more challenging to shed excess pounds.

• It can raise blood pressure and significantly increase the risk of a heart attack.

• It can weaken your immune system, making it less effective at fighting off infections.

• It can also increase the likelihood of experiencing depression and anxiety. (CDC, 2020).

Here is a flow chart published by National Library of Medicine explaining how sleep quality and quantity affects the human body:

Fig. 1 The Impact of Sleep Deprivation on Obesity, Diabetes, and Cardiovascular Disease

 

Addressing sleep deprivation is crucial to help prevent complications. Chronic lack of sleep can lead to increased risk of obesity, cardiovascular diseases, impaired cognitive function, and weakened immune system, negatively impacting overall health. Here are 10 tips for a good night's sleep: 10 Tips for sleeping better

References: 

CDC (2020). Sleep for a Good Cause. [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/diabetes/library/features/diabetes-sleep.html#:~:text=If%20you%20have%20diabetes%2C%20too

Nedeltcheva, A.V. and Scheer, F.A.J.L. (2014). ‘Metabolic effects of sleep disruption, links to obesity and diabetes’. Current Opinion in Endocrinology & Diabetes and Obesity, 21(4), pp.293–298.

Available at : https://doi.org/10.1097/med.0000000000000082

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Here are ten short tips for improving your sleep:

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• Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends.

• Create a Relaxing Bedtime Routine: Engage in calming activities like reading or meditating before bed.

• Limit Screen Time: Avoid screens (phones, tablets, TVs) at least an hour before bedtime.

• Maintain a Comfortable Sleep Environment: Ensure your bedroom is cool, dark, and quiet.

• Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime.

• Get Regular Exercise: Aim for at least 30 minutes of physical activity most days, but avoid vigorous exercise too close to bedtime.

• Manage Stress: Practice stress-reducing techniques like deep breathing, yoga, or journaling.

• Limit Naps: If you need to nap, keep it short (20-30 minutes) and avoid late afternoon naps.

• Use Your Bed for Sleep Only: Avoid using your bed for work or watching TV to strengthen the mental association with sleep.

• Seek Professional Help if Needed: If you have persistent sleep problems, consult a healthcare professional for personalized advice.

Implementing these tips can help improve your overall sleep quality and contribute to better health.

If you're interested in how sleep impacts diabetes management, check out these other popular articles:

- How Sleep Affects Blood Sugar Levels
- Tips for Better Sleep with Diabetes
- The Link Between Sleep Apnea and Diabetes
- Nighttime Hypoglycemia

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