Poor Sleep Quality and Diabetes
Loss of Deep Sleep in Healthy Adults AddsType 2 Diabetes Risk
May 19, 2009
Deep sleep or slow-wave sleep is considered the most rejuvenating sleep stage, but its impact on health has not been exhibited. A new study conducted by Tasali and colleagues shows that loss of deep-wave sleep in healthy young adults significantly increases their risk of type 2 diabetes by impairing their ability to regulate blood sugar levels.
The researchers studied 5 healthy young men and 4 women aged 20-31. For 3 consecutive nights, their sleep was disturbed by sounds administered through loudspeakers when they entered their slow-wave sleep. After only 8 nights of interrupted deep sleep, the subjects became sensitive to insulin, leading to insulin insensitivity comparable to a 20-30 pound weight gain.
"This reduction in slow-wave sleep resembles the changes in sleep patterns caused by 40 years of aging," said Dr.Tasali. "Young adults typically spend 80-100 minutes per night in deep sleep, while people over age 60 have less than 20 minutes. In this experiment, we gave people in their 20s the sleep of those in their 60s."
"These results solidify those links and add a new wrinkle the role of poor sleep quality, which is also associated with aging. Chronic, shallow, non-REM sleep, low insulin-sensitivity and high diabetes risk are typical of aging. Our findings raise the question of whether age-related changes in sleep quality contribute to the development of these metabolic alterations."
Tips for a Good Night's Rest
- Avoid caffeine. Some people do not metabolize it efficiently and can feel its effects late into the evening. If your medication contains caffeine, ask your doctor for an alternative prescription.
- Avoid alcohol. It's soporific effect is short-lived and you may wake up later and become unable to go back to sleep. It may also prevent you from falling into deep sleep when the body restores itself.
- Don't drink fluids/liquids 2 hours before bedtime. This will reduce getting up and going to the bathroom later. Empty your bladder before going to bed.
- Avoid foods you're sensitive to as they may adversely affect your sleep.
- Eat a high-protein snack hours before bedtime. This will supply the amino acid L-tryptophan needed to synthesize melatonin (sleep hormone), and serotonin (a neurotransmitter vital to sleep regulation). Have a small piece of fruit with this snack. The carbohydrate will help tryptophan cross the blood-brain barrier more effectively.
- Exercise regularly for at least 30 minutes daily, but not too close to bedtime. Best time: morning if possible.
- Take a hot bath/shower before bed. It will induce sleep, but make sure the bedroom is no warmer than 70 degrees F (38 degrees C).
- Sleep as early as possible. Our bodies recharge between 11:00 P.M. and 1:00 A.M.
- Sleep in complete darkness if possible. Wear eyemasks, use blackout drapes, etc. in the bedroom to block light. Even the smallest amount of light will disrupt your circadian rhythm. Once interrupted, your body's melatonin production will stop that evening.
- Don't watch T.V., read mystery/suspense novels, etc. before bedtime. They're too stimulating for the brain.
Everyone loses a good night's rest once in a while. With appropriate intervention, this can be easily resolved.
However, if your problem is chronic, restless sleep, a consultation with your doctor may be necessary.
Reference
Tasali E et.al. "Slow-wave sleep and the risk of type 2 diabetes in humans." Proceedings of the National Academy of Sciences, 22 January 2008;105(3):1044-1049
J. Mercola "33 Secrets to a Good Night's Sleep" Dr. Mercola's Website
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