Metabolic effects of sleep disruption, links to obesity and diabetes

Sleep disruption can have significant metabolic effects and is associated with obesity and type 2 diabetes. This article explores the links between sleep disruption, obesity, and diabetes, and what you can do about it.

In our article on complications from lack of sleep, we looked at how sleep deprivation is linked to obesity, diabetes, and cardiovascular disease. Here is another chart showing how obstructive sleep apnea is linked to diabetes.

Figure 1 – The Intricate Relationship and Pathophysiology Between Obstructive Sleep Apnea (OSA) and Diabetes Mellitus (Chattu, V., Chattu, S., Burman, D., Spence, D. and Pandi-Perumal, S., 2019)

Research published in Diabetes Spectrum provides evidence that OSA is independently associated with a higher likelihood and severity of type 2 diabetes, regardless of age and obesity (Doumit, J. and Prasad, B., 2016).

About sleep apnea:

“Sleep apnea is a common condition in which your breathing stops and restarts many times while you sleep. This can prevent your body from getting enough oxygen.” (www.nhlbi.nih.gov, 2022)

Various studies have found that sleep apnea is more common, and tends to be more severe, in people who have both obesity and diabetes. A study conducted in Japan examined the connection between sleep duration and untreated diabetes in men, and found that shorter sleep was significantly linked to untreated diabetes in both non-obese and obese men (Chattu, V., Chattu, S., Burman, D., Spence, D. and Pandi-Perumal, S., 2019).

Looking after your metabolic health can help reduce the risk of obesity and type 2 diabetes. Here are some key factors to focus on:

1. Balanced Diet: Choose a balanced, nutritious diet with a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit sugary drinks, highly processed foods, and foods high in saturated and trans fats.
2. Portion Control: Pay attention to portion sizes and practice mindful eating. Be aware of your body's hunger and fullness cues.
3. Regular Physical Activity: Regular physical activity supports weight management and insulin sensitivity. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training.
4. Adequate Sleep: Aim for 7–9 hours of sleep for adults and a consistent sleep routine. Good-quality sleep supports metabolism and helps regulate appetite hormones.
5. Stress Management: Chronic stress can affect metabolic health. Try stress management techniques such as meditation, deep breathing, yoga, or activities you enjoy.
6. Limit Sitting: Break up long periods of sitting with regular movement throughout the day.
7. Hydration: Drink water throughout the day. Limit sugary drinks and alcohol.
8. Regular Health Check-ups: See your healthcare provider for routine check-ups, which allow for early detection and management of risk factors. If you think you might have a sleep disorder like sleep apnea, talk to your doctor.

Individual needs vary, so it's important to talk with healthcare professionals, such as doctors and registered dietitians, for personalized advice. A holistic approach that includes healthy eating, regular physical activity, enough sleep, stress management, and regular check-ups can support your metabolic health.

References:

Chattu, V., Chattu, S., Burman, D., Spence, D. and Pandi-Perumal, S. (2019). ‘The Interlinked Rising Epidemic of Insufficient Sleep and Diabetes Mellitus’. Healthcare, 7(1), p.37. doi: https://doi.org/10.3390/healthcare7010037

Doumit, J. and Prasad, B. (2016). 'Sleep Apnea in Type 2 Diabetes'. Diabetes Spectrum, 29(1), pp.14–19. doi: https://doi.org/10.2337/diaspect.29.1.14

Nedeltcheva, A.V. and Scheer, F.A.J.L. (2014). Metabolic effects of sleep disruption, links to obesity and diabetes. Current Opinion in Endocrinology & Diabetes and Obesity, 21(4), pp.293–298. doi: https://doi.org/10.1097/med.0000000000000082

www.nhlbi.nih.gov. (2022). Sleep Apnea - What Is Sleep Apnea? | NHLBI, NIH. Available at: https://www.nhlbi.nih.gov/health/sleep-apnea.

General information, not medical advice. Always talk to your diabetes care team about your care.