Sleep as a Tool for Diabetes Prevention and Management Did you know that sleep is tied to many chronic conditions? If your body doesn’t get the rest it needs, it can put you at risk for, or worsen, conditions like diabetes. On the flip side, sleep can be used as a tool to help protect you from negative health outcomes! Getting enough quality sleep is a protective factor against developing diabetes, as well as a management tool if you live with the condition. There are multiple types of diabetes and these are the three most common: Type 2 diabetes Type 1 diabetes (autoimmune) Gestational diabetes (during pregnancy) Sleep for Diabetes Prevention Not getting enough sleep puts you at risk for developing type 2 and gestational diabetes. There are many body functions that happen when you sleep including hormone regulation. Insulin is a hormone that is essential for glucose (energy) processing. How Does Insulin Work? Insulin moves glucose from the blood stream into your body’s cells to be used as energy. Think of insulin as a key that unlocks cells to fuel your body. If there isn’t enough insulin or if your body is resistant to insulin, it can lead to diabetes. Research found that routinely getting less than six hours of sleep per 24-hour period increases risk of type 2 diabetes, even with healthy eating habits. If you aren’t getting enough quality sleep, your body may not be able to work as effectively. Sleep Optimizes Health Imagine you do get enough quality sleep. By getting the recommended amount of rest, you are actually protecting your body not only from diabetes risk, but also risk associated with heart disease, stroke, obesity, mental health conditions and many other negative health effects. Think of sleep as the great optimizer when it comes to keeping you healthy. As a Warfighter, preventing negative health outcomes is key in staying mission ready. Sleep for Diabetes Management Since there is a direct link between sleep and hormone regulation, your body uses insulin more efficiently when you’re well rested. Even one night of poor sleep can lead to increased insulin resistance and harder to control blood glucose levels. Long-term healthy sleep habits can improve diabetes outcomes and overall health. Short- and Long-Term Impacts of Not Getting Enough Sleep Decreased physical performance Poor reaction times and decision making Diminished memory, judgment and coordination Worsened mood and heightened emotions Impaired communication and shorter patience Weakened immune system Increased risk of sleep disorders Increased risk of chronic conditions like diabetes Although sleep is often one of the first things to be compromised for operational responsibilities, it’s crucial to your readiness as a Warfighter to be well-slept. If you consistently experience trouble sleeping, reach out to your health care provider. Stay mission ready by taking ownership of your health and getting enough quality sleep! Additional ResourcesDepartment of Defense - “Tactical Napping”Human Performance Resources by CHAMP - “Stategic Napping for When You Get No Sleep”U.S. Government Accountability Office - “Lack of Sleep Has Left Our Military Less Combat Ready and More Prone to Accidents with Dire Consequences”ReferencesDarraj, A. - “The Link Between Sleeping and Type 2 Diabetes: A Systematic Review”Johns Hopkins Medical - “Gestational Diabetes Mellitus (GDM)”Noga, D. A., Meth, E. M., & Pacheco, A. P. - “Habitual Short Sleep Duration, Diet, and Development of Type 2 Diabetes in Adults”Sleep Foundation - “Lack of Sleep and Diabetes”
