Getting roughly 7 hours and 20 minutes of sleep each night may be key to preventing type 2 diabetes, according to a new study. The research, published in the journal BMJ Open Diabetes Research & Care, highlights sleep as a crucial component of metabolic health, alongside diet and exercise. This finding underscores the growing understanding that preventative healthcare extends beyond just food and fitness and into the realm of consistent, quality rest.
Researchers from Nantong and Shanghai Jiao Tong universities in China analyzed data from over 23,000 adults in the United States. They found that consistently getting close to 7 hours and 20 minutes of sleep improved the body’s ability to use insulin effectively. Insulin resistance is a major precursor to type 2 diabetes.
However, the study also revealed a potential downside to excessive sleep. Sleeping significantly more than the recommended amount was associated with worsened insulin sensitivity, particularly in women and individuals between the ages of 40 and 59. Scientists used the estimated glucose disposal rate (eGDR) to measure metabolic alterations before the onset of diabetes.
The participants, drawn from the U.S. National Health and Nutrition Examination Survey (NHANES) between 2009 and 2023, reported their sleep duration both during the week and on weekends. On average, participants slept 7.5 hours on weekdays and 8 hours on weekends, if their schedules varied.
The research suggests that maintaining a consistent sleep schedule is important. While some weekend sleep “catch-up” may be beneficial, exceeding the recommended duration could negatively impact metabolism. The study, titled “Association of Sleep Duration and Weekend Sleep Compensation with Insulin Resistance and Glycaemic Control,” provides further evidence of the complex relationship between sleep and metabolic health.
Experts recommend prioritizing sleep hygiene by establishing a consistent bedtime and wake-up time, creating a dark and quiet sleep environment and avoiding excessive screen time before bed. Moderation is also key, as extreme sleep schedule adjustments or overly long naps can disrupt nighttime rest.
