Researchers have identified the duration of sleep that may be ideal for reducing the risk of insulin resistance — a condition that often precedes the development of type 2 diabetes.
According to an analysis based on data from more than 23 people, the optimal amount of sleep may be about 7 hours and 18 minutes a night. People who slept less than that tended to have poorer scores on a measure called estimated glucose clearance rate (eGDR), which is used to assess insulin resistance. The lower the score, the greater the risk.
Researchers from China, who analyzed data from adults in the United States, also looked at the impact of weekend sleep compensation. They found that people who slept less during the week and tried to compensate with more hours of sleep on the weekend had, in some cases, better scores on the eGDR indicator.
However, according to the study's findings, this "compensatory sleep" is only beneficial in moderation and mainly for those who are sleep-deprived during the week. For people who already get enough sleep, oversleeping on the weekend may not bring benefits and may even be harmful.
In the article published in the scientific journal BMJ Open Diabetes Research and Care, the researchers emphasize that these findings suggest the need for more personalized sleep guidelines, both in clinical practice and in public health. They recommend a consistent sleep rhythm rather than relying on weekend compensation.
However, experts warn that the results should be interpreted with caution. Professor Naveed Sattar, a specialist in cardiometabolic medicine at the University of Glasgow, notes that the study is observational and cannot directly prove that sleep causes the observed changes.
He points out that there is a lot of evidence that sleeping less than seven hours a night is linked to a higher risk of developing type 2 diabetes. According to him, lack of sleep affects appetite, causing people to eat more after a poor night's sleep. Furthermore, staying awake longer creates more opportunities to consume food.
Insufficient sleep can also affect important hormones, including stress hormones, which affect blood glucose levels. Genetic studies also suggest that people who are predisposed to short sleep have a higher risk of diabetes in the future.
The practical message from experts is clear: it's important to establish good sleep habits. This includes going to bed at a regular time, creating a relaxing bedtime routine, and reducing screen use — especially phones — at least an hour before bed.
According to experts, easy access to digital devices and online distractions may be one of the reasons why sleep quality and duration are declining, which in the long term could contribute to the increase in obesity and diabetes. /GazetaExpress/
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