New research indicates that getting sufficient sleep might play a role in preventing diabetes. A group of researchers from China examined the relationship between weekly sleep duration and insulin resistance, which is a significant risk factor for type 2 diabetes. This observational study, conducted from 2009 to 2023, included around 25,000 participants.
The findings, published in BMJ Open Diabetes Research & Care, identified a “sweet spot” for sleep at roughly 7 hours and 18 minutes each night where insulin resistance was lowest. Notably, sleeping much less or more than this amount correlated with poorer insulin sensitivity—shorter sleep led to higher insulin resistance, while longer sleep associated with unfavorable metabolic markers.
Interestingly, the study revealed that trying to “catch up” on sleep during weekends did not adequately offset weekday sleep deprivation. In fact, excess sleep could actually increase the risk of impaired glucose metabolism in some individuals.
The researchers concluded that their findings highlighted a connection between sleep patterns, especially restorative weekend sleep, and metabolic regulation concerning diabetes. However, they clarified that the study’s observational nature meant these results suggested associations rather than definitive causes. Furthermore, sleep times were self-reported, which could be a limitation.
Dr. Mark Siegel, a senior medical analyst, noted that while the study was informative, sleep should be considered just one factor in metabolic health, alongside genetics, weight, diet, and stress. He emphasized the importance of both adequate sleep and managing sleep quality, suggesting that too much or too little sleep could disrupt metabolic regulation.
Another expert, Dr. Aaron Pinhasoff, echoed this sentiment, stating that the proposition of a fixed sleep amount as a preventive measure for diabetes is overly simplistic. He stressed that numerous lifestyle factors contribute to metabolic health and that the study only offers a snapshot, not proof of causation. He recommended aiming for seven to nine hours of quality sleep as part of a broader diabetes risk reduction strategy.
Current CDC data indicates that over 40 million Americans, about 12% of the population, have diabetes, with a significant number undiagnosed and many others living with prediabetes.
