Your Irregular Sleep Cycle Can Put You at Risk of Type 2 Diabetes – Expert Reveals

Sleep disorders can be harmful to your health and may put you at risk for type 2 diabetes. Here’s what the experts say.

Balancing work, social, and family demands exposes people to disrupted sleep schedules. However, changes in sleep patterns can have several health complications, including an increased risk of developing type 2 diabetes. Sleep is critical for the body’s repair process, and lack of sleep leads to hormonal disruption. Irregular sleep patterns affect the circadian rhythm, which is the body’s natural physiological cycle, including metabolism.

Understanding the connection

“Type 2 diabetes is a chronic disease characterized by the ineffectiveness of insulin in the body cells as they are not sensitive to insulin. This leads to increased blood sugar levels and over time can lead to serious health problems,” Tejashwini Deepak, MD, FACE, FEDM, Apollo Spectra Hospital, Bangalore, explained in an exclusive interview with India.com. Lack of proper sleep cycle could be a factor leading to the onset of this disease.

The role of circadian rhythms

Circadian rhythms are physical, mental and behavioural changes that occur approximately every 24 hours and are maintained by biological processes such as the sleep-wake cycle. This rhythm is maintained by regular sleep regimes that allow the body to perform its functions at optimal levels. Therefore, problems such as shift work that disrupts the normal sleep-wake cycle can affect metabolism and insulin sensitivity.

How does irregular sleep affect health?

1. Impact on hormones: Sleep disorders disrupt the production and release of hormones, which are necessary to control glucose levels. Insulin and cortisol are two crucial hormones in this process. Insulin plays a key role in controlling blood glucose, while cortisol, which is a stress hormone, affects both insulin and glucose levels. Lack of sleep increases cortisol levels, and since cortisol hinders insulin’s ability to lower blood sugar levels, it contributes to insulin resistance.
2. Glucose metabolism: Sleep plays a key role in the functioning of glucose metabolism. During deep sleep phases, the human body, consisting of muscles and tissues, breaks down glucose and controls insulin sensitivity. Changes in the amount or duration of sleep affect these processes, leading to poor glycemic control and increased blood sugar levels. These disturbances can therefore increase the risk of developing type 2 diabetes.
3. Regulation of appetite and weight: Lack of sleep also impacts hormones that control appetite, including leptin and ghrelin. Leptin is a hormone that informs the brain of energy availability, while ghrelin is a hormone that triggers hunger. Lack of adequate sleep can affect a person’s leptin levels, making them feel hungrier and crave specific foods, such as high-calorie foods and carbohydrates. This can lead to weight gain and is one of the main risk factors for type 2 diabetes.

Tips for sleeping better

Here are some steps to help you get better sleep and reduce your risk of type 2 diabetes:

1. It is also important to try to maintain the same sleep schedule every day as much as possible. This ensures the normal functioning of the circadian rhythm.
2. Optimize your bedroom for sleep by making sure it is cool, dark, and noise-free. Use comfortable bedding and avoid using electronic devices with bright screens before bed.
3. It is recommended to minimize the intake of foods rich in caffeine and nicotine, as well as heavy meals before bedtime, as these can cause difficulties in falling asleep and even staying asleep throughout the night.
4. Physical activity allows the body to maintain a normal sleep-wake cycle. However, it is advisable to avoid intense exercise at night, as it acts as a stimulant.
5. Physical activity allows the body to maintain a normal sleep-wake cycle. However, it is advisable to avoid intense exercise at night, as it acts as a stimulant.
6. Sleep disorders are not simply a disruption of normal body rhythms; they can profoundly affect metabolic rates and become a direct factor in the development of type 2 diabetes.

By practicing regular sleep and adopting healthy sleep habits, the long-term effects and chances of this chronic disease can be prevented, which will help improve metabolic health and prevent diabetes.