Accordingly, sleeping less than 6 hours or more than 10 hours increases the risk of diabetes. In particular, sleeping longer than 10 hours increases the risk the most, according to the health news site Healthline .
Sleep duration and quality are linked to type 2 diabetes risk
To investigate the link between sleep and diabetes risk, scientists at CHA University School of Medicine in Seoul, South Korea, led by Dr. Wonjin Kim, Associate Professor at CHA University School of Medicine, examined data from 8,816 healthy people in a large study called the Korean Genome-Epidemiology Study (KoGES), a large collaborative project conducted by the Korea National Institute of Health.
What did the study find?
In the study, participants' sleep duration was divided into four groups: less than 6 hours, 6-7 hours, 8-9 hours, and more than 9 hours per day. Sleep quality was also measured in those who slept more than 9 hours per day.
Participants were followed for 14 years and during this time, 18% of them developed diabetes.
The results showed that sleeping less than 6 hours or more than 10 hours per night increased the risk of diabetes, according to Dr. Kim.
In particular, people who sleep more than 10 hours/night have the highest risk of diabetes, according to Healthline .
Additionally, people who slept more also had reduced insulin glycogen levels, which means reduced insulin secretion function.
Dr. Kim explains that the link between sleep and diabetes risk may exist due to both insulin resistance and impaired insulin secretion.
Sleeping less than 6 hours or more than 10 hours per night increases the risk of diabetes.
Mr. Kim concluded: Thus, sleeping time that is too short or too long as well as poor sleep quality can all be risks for causing diabetes.
How to sleep well to reduce the risk of diabetes
Sleep expert Susan Miller, a sleep researcher working in New York (USA), said from this study, you can take some steps to improve your sleep.
Aim for optimal sleep: It's best to aim for about 7-9 hours of sleep each night.
Keep a regular sleep schedule: Try to go to bed at the same time every day and wake up at the same time, to maintain consistent sleep habits.
Practice relaxation techniques: Deep breathing, meditation, light stretching, or a warm bath before bed can help relieve stress and help you fall asleep.
Limit stimulants and electronics : Avoid alcohol, caffeine, and nicotine close to bedtime. Limit the use of electronic devices such as phones and computers before bed.
Have a healthy lifestyle: Be physically active regularly, eat a balanced diet and manage stress effectively.
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