From chroniclelive.co.uk
A study involving nearly a quarter of a million Brits found that those who slept less than six hours a night were at a 'notably higher risk' of developing type 2 diabetes
People who don't get enough sleep could be at a higher risk of developing a long-term condition that can affect their daily life, new study has found.
The NHS advises that adults need seven to nine hours of sleep on average - but a poll taken back in 2017 found that nearly a third (31%) of Brits believe they have insomnia, while two-thirds said they suffer from disrupted sleep. Not only can a lack of sleep affect your mood and concentration, but it has also been linked to many serious health problems.
A recent study has found evidence of a link between a lack of sleep and the development of type 2 diabetes in adults, after analysing the sleeping habits and diets of more than 247,000 adults in the UK. It found those who slept less than six hours a night had a "notably higher risk" of developing the condition, compared with those who managed to get seven to eight hours, The Mirror reports.
Scientists added that even participants who maintained a healthy diet (which was ranked from 0-5 and based on low red meat and high fruit and vegetable consumption) were still at a higher risk of developing the condition if they were not getting enough sleep. This is a significant finding, given that being overweight or obese is considered one of the most common causes of type 2 diabetes, and it has also been linked to certain foods and drinks such as sugary products and processed meats.
The study concluded: "Further research is necessary to explore whether specific dietary patterns, such as time-restricted eating, can counteract or alleviate the adverse metabolic consequences associated with short sleep duration. Future studies exploring the associations among adherence to a healthy diet, sleep duration, and the risk of developing type two diabetes would benefit substantially from including repeated and objective measures of both sleep and dietary habits."
The link between sleep and diabetes is one that has been known for years, although it's not yet clear what the exact nature of this relationship is. Diabetes UK explains: "We know that there’s a link between quality of sleep, blood sugar levels and the risk of type 2 diabetes, although we don’t fully understand what's going on inside the body to explain these links.
"We know that poor quality sleep can affect blood sugar levels while we sleep, but more research is needed to see how sleep interventions could help people with or at risk of type 2 diabetes. While getting a good night’s sleep is an essential component to good health, for reducing your risk of developing type 2 diabetes, it is also important to eat healthily and be physically active."
Causes and symptoms of insomnia
Stress, anxiety or depression are among the most common causes of insomnia, but alcohol, caffeine or nicotine can also contribute to a lack of sleep. Your sleeping conditions can also play a significant part in how much rest you're getting - a bedroom that's noisy, too hot or cold, or has an uncomfortable bed could be contributing to your insomnia.
According to the NHS, you have insomnia if you regularly:
- Find it hard to go to sleep
- Wake up several times during the night
- Lie awake at night
- Wake up early and cannot go back to sleep
- Still feel tired after waking up
- Find it hard to nap during the day even though you're tired
- Feel tired and irritable during the day
- Find it difficult to concentrate during the day because you're tired
NHS advice on treating insomnia
If you are struggling to sleep, you can buy tablets or liquids that may help - some contain natural ingredients such as valerian or lavender, while others contain antihistamine. However, you should check with your doctor before taking anything for sleep problems - some products can have side effects, and should only be taken for a short amount of time.
The NHS suggests making an appointment with your GP if you have had trouble sleeping for months which is affecting your daily life in a way that makes it hard for you to cope, and if changing your sleeping habits hasn't improved the problem. Your doctor will try to find out the cause behind your insomnia so you can get the right treatment.
Here are some tips from the health service on how to improve your sleep:
- Go to bed and wake up at the same time every day
- Relax at least 1 hour before bed, for example, take a bath or read a book
- Make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
- Exercise regularly during the day
- Make sure your mattress, pillows and covers are comfortable
And the NHS' advice on what not to do includes:
Do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
Do not eat a big meal late at night
Do not exercise at least 4 hours before bed
Do not watch television or use devices, like smartphones, right before going to bed, because the bright light makes you more awake
Do not nap during the day
Do not drive when you feel sleepy
Do not sleep in after a bad night's sleep and stick to your regular sleeping hours instead
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