Chronic lack of sleep destroys the body and mind to the extent that it is called ‘slow self-euthanasia’. /Illustration=Chosun Design Lab Yujin Han
A study showed that people who sleep only 3 to 5 hours a day may have up to a 40% higher risk of developing type 2 diabetes than people who sleep 7 to 8 hours. In addition, it was confirmed that there are limits to reducing the risk of diabetes caused by chronic sleep deprivation through healthy eating habits.
On the 5th (local time), a research team at Uppsala University in Sweden announced the results of an analysis of the relationship between sleep time and diabetes through the JAMA Network Open, a journal of the American Medical Association. The study began by tracking the sleep time, eating habits, and occurrence of diabetes of 247,867 British adults for an average of 12 years. Their average age was 55.9 years, and 7,905 people (3.2%) were diagnosed with diabetes during the observation period.
The research team first divided the subjects into three groups according to their daily sleep time. Group A is normal sleep (7-8 hours), Group B is slightly short sleep (6 hours), and Group C is extremely short sleep (3-4 hours). In addition, eating habits were scored based on intake of red meat, processed meat, fruit, vegetables, and fish. It ranges from 0, the least healthy, to 5, the healthiest.
As a result, group C had a consistently higher risk of diabetes than group A. Although a healthy diet lowers the risk somewhat, it is still high if you sleep less than 6 hours. Looking at the detailed figures, compared to group A, group B had a 16% higher risk of diabetes, and group C had a whopping 41% higher risk. Healthy eating habits were associated with a 25% lower risk of diabetes than non-healthy eating habits, but in Group C, the incidence rate was almost maintained even with healthy eating habits.
Professor Christian Benedict, who led the study, said: “This is the first study to question whether a healthy diet can compensate for lack of sleep in terms of diabetes risk. Rather than causing concern, these results show that sleep plays a very important role in health. “We should use this as an opportunity to remind ourselves to do this,” he said.
◆Stroke and cognitive ability are also at risk… The appropriate time is 7 to 8 hours.
Research results on the health effects of adequate sleep duration have been reported several times before. A research team at the National University of Galway, Ireland, found that compared to people who slept an average of 7 hours a day, the incidence of stroke was three times higher in people who slept less than 5 hours a day. The number of people who slept excessively, over 9 hours, was more than twice as high. People who napped for more than an hour had an 88% higher risk of stroke than those who did not nap. For people who have breathing problems while sleeping, such as snoring or sleep apnea, that number rises to 91%.
The Australian National University research team also looked at brain scan records and sleep habit information of 29,545 middle-aged people with an average age of 54, and found problems in people who slept less than 6 hours or more than 9 hours per day. Compared to people who sleep 7 to 8 hours, which is the optimal amount of sleep, their brain volume is smaller and their cognitive abilities, such as memory and reaction time, are lower.
There have also been other studies related to diabetes. According to a research team at Maastricht University in the Netherlands, when comparing the incidence of diabetes based on people who sleep 8 hours a day, those who sleep 5 hours a day were 2.9 times higher, and those who slept 12 hours were 3.2 times higher. Even considering other variables such as gender, age, level of education, use of antidepressants, use of sleeping pills, amount of physical activity, eating habits, drinking, and smoking, the rate was 2.6 times higher for those who slept 5 hours, and 1.8 times higher for those who slept for 12 hours. This means that sleeping too long can also increase the risk of diabetes.
So what are the conditions for healthy sleep? Previously, a joint research team from Harvard Medical School in the U.S. and Deaconse Medical Center in Israel selected five good sleep habits. ▲Sleep for 7 to 8 hours a day ▲Do not wake up in the middle of the night ▲Have no difficulty falling asleep more than twice a week ▲Feel sufficiently rested after sleeping more than 5 days a week ▲Do not take medication for a good night’s sleep.
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2024-03-06 04:06:43
