The Connection Between Sleep Deprivation and Diabetes
Why a Good Night's Sleep is Key for People with Diabetes
By Jennifer Peterson, DNP, APRN, LMT, FNP-BC
Sleep deprivation is a significant risk factor for type 2 diabetes, yet it is often overlooked. We typically focus on things such as family history, eating habits, and weight, but both quantity and quality of sleep are also factors in the development of type 2 diabetes. Furthermore, people with diabetes are more likely to have a sleep disorder causing sleep deprivation. Lack of sleep in relation to diabetes is a vicious cycle of one causing the other.
Why is sleep deprivation a risk factor for type 2 diabetes?
Lack of sleep throws your hormones out of whack, releasing less insulin and secreting more cortisol, which results in too much glucose staying in the bloodstream and increased insulin resistance. Additionally, too little sleep can increase your appetite and reduce your satiety causing carbohydrate and sugar cravings. Over time, overeating carbohydrates and sugars wreaks havoc on your blood sugar levels and your body weight. Finally, when you are lacking sleep and feeling tired, you are less inclined to exercise which helps with blood sugar regulation and weight management. Overall, lack of sleep leads to insulin resistance, increased body weight and sedentary lifestyle which are all symptoms of metabolic syndrome, a precursor to type 2 diabetes. The good news is the adverse effects of sleep deprivation on insulin and cortisol can be reversed with as little as two full nights of sleep. A good night’s sleep is important for our body to regulate blood sugar, appetite, and weight control.
How much sleep do I need?
Each person varies in the amount of sleep needed. For some, they are fully rested with four hours while that is a major deprivation for others. The average person needs at least 7 hours of sleep per night. If you need to use an alarm clock, you are sleep deprived. If you are getting adequate sleep, your brain will awaken on its own.
How to get a good night’s sleep
The following may help you get a good night’s sleep:
Keep your glucose under control
Incorporate exercise into each day
Stick to a regular bedtime
Create a relaxing routine
Ensure your bed is large and comfortable enough
Ensure your room is cool and well ventilated
Ensure your room is dark and free from noise
How GlyCare can help
GlyCare can help break the vicious cycle of sleep deprivation by helping to normalize blood sugars. Whether you see one of our practitioners in the hospital or virtually as an outpatient, GlyCare helps to manage blood sugar levels to each patient’s ideal target range, preventing episodes of extreme hypo or hyperglycemia. Keeping blood sugar within range can help get a good night’s sleep.
About the author
Dr. Jennifer Peterson, Nurse Practitioner, is the Director of Quality Assurance and Integration for GlyCare. She has years of experience managing diabetes for patients in the hospital and now trains other nurse practitioners to do the same. Dr. Peterson also ensures GlyCare provides high-quality services for all patients through a quality review program she created.
References
Diabetes.co.uk. (2019, January 15). Diabetes and sleep.
Khandelwal, D., Dutta, D., Chittawar, S. & Kalra, S. (2017). Sleep disorders in type 2 diabetes. Indian Journal of Endocrinology and Metabolism.
Mann, D. (2010, January 19). The sleep-diabetes connection.
The National Sleep Foundation. (2020, August 14). The link between a lack of sleep and type 2 diabetes.
Riley, M. (2020, July 3). Diabetes and sleep.
Learn more about partnering with GlyCare for a turn-key diabetes management service. For more information on how to incorporate either in-person or virtual diabetes management, contact us today.