ZZZ's for an A+: Sleep as Your Silent Tool for Diabetes Prevention

Why Sleep Is Important

Sleep is a vital health behavior. Sleep affects mind and body in many ways. 

Weight control: Low sleep can lead to weight gain by causing:

• Less energy and poorer food choices
• A hormonal imbalance that results in more hunger and less satiety
• More cravings, less food prep, and consumption of high-calorie, low-nutrient foods high in fat, carbohydrates, and sodium

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One study on healthy adults who got only 4 hours of sleep 2 nights in a row showed a 28% increase in ghrelin (a hunger hormone), an 18% decrease in leptin (a satiety hormone), a 24% increase in hunger, and a 23% increase in appetite. 

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In another study, 5 consecutive nights of 4 hours of sleep led to a 2.6% decrease in resting metabolic rate (RMR). The RMR returned to normal after 12 hours of restorative sleep.

Chronic conditions: Low sleep increases the risk for chronic conditions in many ways. Here are some examples. 

• It increases insulin resistance, which raises the risk for (or exacerbates) type 2 diabetes
• It can increase blood pressure, which raises the risk for heart disease. Habitually getting less than 5 hours of sleep per night is associated with a two times increase in hypertension risk
• It raises chronic inflammation, which increases the risk for many chronic conditions

Brain health:: Brain function and mood are impacted by low sleep.

• Mood is poorer, with depressive disorder risk increasing with chronic sleep deprivation
• Memory and learning ability decrease with low sleep
• Reaction time decreases with sleep deprivation

Up to 17% of car accident fatalities are attributed to “drowsy driving”

Tissue growth and repair: Low sleep impacts tissue growth and repair by reducing testosterone and Growth Hormone and causing impaired cell division and differentiation, all of which reduce the body's ability to support muscle, bone, and other tissues. Notably, 70% of Human growth hormone (HgH) production occurs during slow wave sleep.

Immune function: Low sleep can negatively affect the immune system.

• It can cause a lower antibody response, which leads to a reduced vaccination response.
• It can also result in less natural killer (NK) cell activity, leading to increased infections Finally, low sleep causes increased chronic inflammation, such as higher levels of CRP and IL-6, which contributes to an increased chronic condition risk

Chronic "partial sleep deprivation" (such as in a population of nurses who were awake from 3-7 a.m.) is linked to a 1.6 increased risk for cancer death

Recommended Sleep Duration

Experts suggest that adults get 7-9 hours of sleep per night. Health risks increase for under 7 hours and over 9 hours per night.

Your individual needs may be higher or lower - talk to your healthcare provider if you’re not sure how much sleep you need. 

Sleep Hygiene for Better Sleep

A good sleep environment includes:

• Maintaining a cool temperature (around 65 degrees Fahrenheit
• Using comfortable bedding, mattress, and pillows
• Ensuring a dark environment (e.g., using blackout curtains)
• Creating a quiet environment (e.g., using earplugs, a white noise machine, or a fan)

A Bedtime Routine for Better Sleep

A bedtime routine’s goal is to signal to your mind and body that it's time to sleep. Consistency in time and order are important. Also, make your routine simple and natural so it’s easy to follow. 

Ideas for what to include in your sleep routine include:

• Reading books or magazines
• Doing puzzles, drawing, sewing, or knitting
• Taking a bath or using aromatherapy
• Getting ready for bed (brushing teeth, changing clothes) and packing for the next day

Tips for success with your bedtime routine include setting a time limit, choosing relaxing topics, ensuring you leave enough time, and maintaining consistency

Support Good Sleep All Day

Throughout the day, there are some things you can do to support better sleep.

• Be physically active, including moderate to vigorous intensity physical activity
• Break up sedentary (sitting) time every 30-60 minutes with 2-4 minutes of light activity
• Go outside for natural daylight (if conditions are safe)
• Manage stress so you’re less likely to be anxious at night

Nutrition for Better Sleep

Enjoy a light dinner 2-4 hours before bedtime. Include high-fiber carbohydrates, lean protein, and healthy fats. Limit added sugars, such as from sugar-sweetened beverages and desserts, as well as saturated fats, such as from fatty meat and butter. Moderate portion sizes, and eat slowly.

Avoid drinking caffeinated beverages for at least 6 hours before bedtime. Examples include coffee, cola, some soft drinks, green tea, black tea, and energy drinks.

Limit or avoid alcohol, since it impairs sleep quality.

Calm a Racing Mind

Focus on light-hearted thoughts to occupy your mind, but avoid strong emotions. Counting sheep, or calories, or thinking about your budget, an upcoming vacation, or the route you’ll take to run your errands tomorrow can help you fall asleep. 

Other strategies are deep breathing and progressive muscle relaxation. Progress slowly from the toes to the head, to make sure each muscle is comfortable and relaxed. Say goodnight to each muscle as you move to the next. 

If your mind is racing, identify what's wrong and mentally put those thoughts into three buckets: "Can't control," "Tomorrow," and "Future."

If you can’t fall asleep or get back to sleep, the advice is to relax. Consider if you're worried or excited, and tell yourself that maybe you don't need the sleep right now, but at least you are comfortable. You can also think about changes you could make to sleep better tomorrow, such as getting more exercise or having an earlier dinner. If you prefer, you can get out of bed after 15-20 minutes and do a relaxing, calming activity until you feel tired.

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