Poor sleeping habits can increase diabetes risk, warns doctor

Sleeping habits play a key role in physical and mental health In addition to a compromise in recommended rest levels insufficient sleep and unmanaged sleep schedules can cause or exacerbate other health issues Sleep is a critical component of maintaining overall health particularly for people managing diabetes or at risk of itIn a conversation with middaycom Dr David Chandy Consultant and Section Coordinator Endocrinology Sir HN Reliance Hospital Mumbai explains how sleep affects blood sugar and why maintaining good sleep hygiene is essentialLink between sleep and blood sugarSleep and blood sugar levels are closely interconnected During sleep your body undergoes various processes including the regulation of hormones that affect blood sugar For instance insulin the hormone that helps control blood sugar levels is influenced by the amount and quality of sleep you get Poor sleep can lead to insulin resistance a condition where the body does not respond properly to insulin This resistance can cause higher blood sugar levels making it harder to manage diabetes or prediabetesHormonal imbalanceA lack of adequate sleep can disrupt the balance of several key hormones including cortisol and adrenaline the stress hormones Elevated cortisol and adrenaline levels can increase blood sugar levels Additionally insufficient sleep can reduce the production of leptin a hormone that signals fullness and increase ghrelin which stimulates hunger This imbalance can lead to increased appetite and cravings for highcarbohydrate foods further exacerbating blood sugar spikesAlso Read Beat the stress Experts share ways to regulate the stress hormone cortisolRole of circadian rhythmsOur bodies follow a natural 24hour cycle called the circadian rhythm which regulates sleepwake patterns metabolism and hormonal release Disruptions to this rhythm such as irregular sleep schedules or staying up late are extremely common This can impair the bodys ability to regulate blood sugar and lead to diabetes This is particularly concerning for shift workers or those who frequently travel across time zones as their circadian rhythms are often disruptedThe vicious cyclePoor sleep and high blood sugar levels can create a vicious cycle High blood sugar levels can lead to frequent urination which can disrupt sleep by causing nighttime awakenings Similarly sleep apnea a common condition characterised by interrupted breathing during sleep is more prevalent in people with diabetes The frequent interruptions in breathing can cause sleep fragmentation leading to poorquality sleep and further exacerbating blood sugar control issuesTips for better sleep and blood sugar controlGiven the interconnectedness between sleep and diabetes Dr Chandy shares tips to sleep better and maintain healthy sleeping habits to manage blood sugarMaintain a consistent sleep schedule Go to bed and wake up at the same time every day even on weekendsCreate a relaxing bedtime routine Wind down with calming activities like reading or taking a warm bathLimit exposure to screens The blue light emitted by phones and computers can interfere with sleep Try to avoid screens at least an hour before bedtimeAvoid heavy meals before bed Eating large meals or sugary snacks late at night can cause blood sugar spikes and disrupt sleepExercise regularly Physical activity can improve sleep quality and help regulate blood sugar levels but avoid vigorous exercise close to bedtimePrioritising good sleep is crucial for anyone especially those managing blood sugar levels A good nights sleep is as important as a balanced diet and regular exercise in maintaining a healthy lifestyle