Your weekend LIE-IN could REDUCE diabetes risk – and here’s how to drift off

HITTING snooze on your alarm may stave off the risk of developing type 2 diabetes, researchers have found.

 

Hitting snooze may benefit your health, say researchers

 

Having a lazy lie-in might not always seem like the best idea, but getting a couple of extra hours shut-eye on a weekend could REVERSE the risk for those on the verge of developing type 2 diabetes.

Unlike physical inactivity and a poor diet, an unhealthy sleep pattern is not commonly associated as a contributing factor to the disease.

However researchers discovered after four nights of sleep deprivation participant’s insulin sensitivity dropped by 23 per cent and risk of diabetes shot up by 16 per cent.

 

A link between sleep and diabetes is not commonly looked at

 

The study examined 19 healthy male volunteers who slept for 8.5 hours a night for four nights. During a second session the participants were only allowed to sleep for 4.5 hours a night for four nights.

The men were then allowed a ‘catch-up’ sleep and slept for an average of 9.7 hours for two nights, by which time their risk of diabetes returned to normal.

Many other studies support this research and indicate a lack of sleep worsens existing diabetes in patients with the type 2 disease, but also increases the risk of healthy people developing the condition.

Senior author Dr. Ezra Tasali said: “The metabolic response to this extra sleep was very interesting and encouraging. It shows that young, healthy people who sporadically fail to get sufficient sleep during the work week can reduce their diabetes risk if they catch-up on sleep during the weekend.

 

Researchers say people should pay attention to their sleep patterns as well as diet and activity

 

"Going forward, we intend to study the effects of extended weekend sleep schedules in people who repeatedly curtail their weekday sleep."

Although it was a short-term study, the results highlight the need to incorporate healthy sleeping patterns, with good diets and physical activity. 

Lead study author Josaine Broussard of the University of Colorado Boulder added: “It gives us some hope that if there is no way to extend sleep during the week, people should try very hard to protect their sleep when they do get an opportunity to sleep in and sleep as much as possible to pay back the sleep debt.”

On top of diabetes, chronically sleep-deprived people are also more likely to develop other health problems, such high blood pressure, obesity and disrupted cognitive function advised the researchers. 

 

The Sleep Foundation recommend several tips in order to sleep better

 

For a better night’s sleep, the Sleep Foundation recommends:

1. Practicing a bed time ritual - find a relaxing, routine activity that separates sleep from day time activity

2. Avoiding napping - eliminating even cat naps can help if you’re a poor sleeper

3. Exercise daily - vigorous activity is best, but mild to moderate can boost sleep

4. Evaluate your room - is it cool, free from noise and light? 

5. Sleep on comfortable mattresses or pillows - the life expectancy of a mattress is nine to 10 years

6. Use bright lights to manage circadian rhythms - avoid bright light at night and expose yourself to sunlight in the mornings

7. Avoid caffeine, cigarettes and heavy meals in the evening