New Delhi: Sleep, often overlooked as a mere recharge, plays a pivotal role in our overall health and well-being. While many of us may prioritize productivity and waking hours, neglecting consistent and quality sleep can profoundly affect our health. Irregular sleep patterns, marked by inconsistent bedtimes and wake-up times, can significantly increase the risk of developing Type 2 diabetes.
In an interaction with News9Live, Dr. Shankar Biradar, Medical Director at Magniflex India, explained how sleep cycles can affect type-2 diabetes risk.
“When we sleep, our bodies diligently regulate blood sugar levels. This regulatory mechanism maintains the delicate balance necessary for optimal metabolic function. Disrupted sleep disturbs this delicate balance, resulting in insulin resistance. This means your body becomes less efficient at using insulin, a hormone that helps convert sugar into energy. When the body’s ability to use insulin efficiently diminishes, glucose remains in the bloodstream, resulting in elevated blood sugar levels. Over time, this condition, known as insulin resistance, can advance to Type 2 diabetes,” said Dr Biradar.
In addition to its impact on insulin regulation, sleep deprivation triggers the release of various stress hormones, most notably cortisol. Chronic elevation of cortisol levels due to persistent sleep deprivation creates a state of constant stress, which can have several detrimental effects on health. One such effect is the promotion of systemic inflammation. Inflammation, when sustained over long periods, can damage various tissues and organs, and is another key risk factor in the development of diabetes.
Moreover, poor sleep can disrupt the balance of other crucial hormones, including leptin and ghrelin, which regulate hunger and appetite. This disruption can lead to overeating and unhealthy food choices, often high in sugar and refined carbohydrates, further exacerbating the risk of diabetes.
To safeguard your health and promote restful sleep, consider these strategies:
Stick to a Schedule: Maintaining consistent sleep and wake-up times is crucial for regulating your circadian rhythm, the internal clock that dictates your sleep-wake cycle. Disruptions in this rhythm can cause sleep disorders and hurt metabolic health. Setting regular sleep hours, even on weekends, reinforces this natural cycle, thus enhancing overall sleep quality and reducing the risk of sleep-related health issues, including metabolic disorders like Type 2 diabetes.
Unwind Before Bed: Developing a relaxing pre-sleep ritual is critical for informing your body that it’s time to relax. Activities such as reading a book, practicing mindfulness or meditation, taking a warm bath, or engaging in light stretching can help transition your mind and body into a state conducive to sleep. It is important to minimize stress and anxiety before bedtime to prevent the escalation of stress hormones like cortisol, which can disrupt your sleep and impede your ability to attain restorative sleep.
Optimise Your Sleep Environment: A cool, dark, quiet bedroom is ideal. Investing in a patented memoform mattress that supports your body’s natural alignment can make a difference.
Limit Screen Time: Electronic devices such as smartphones, tablets, and computers emit blue light, which can suppress melatonin production, the hormone responsible for regulating sleep. This interference can make it difficult to fall asleep. Remember to unplug at least an hour before going to bed.
Prioritise Health: A balanced diet and regular exercise contribute to better sleep and overall well-being.
By creating a sleep-conducive environment and adopting healthy habits, you can significantly reduce your risk of developing Type 2 diabetes. Remember that quality sleep is not a luxury; it’s necessary for a healthy life.
By creating a sleep-conducive environment and adopting healthy habits, you can significantly reduce your risk of developing Type 2 diabetes. Remember that quality sleep is not a luxury; it’s necessary for a healthy life. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
