“Get some sleep!” We have all heard this refrain from parents, partners, siblings and even our own children. We all instinctively know the importance of sleep. Whether it’s recovering mentally from a stressful day, physically from outdoor activities or medically from a nasty flu, we all feel the transformative power of sleep when we wake up.
That doesn’t mean we always prioritize sleep, even when we should. National data demonstrates that just 77% of Canadian adults obtain sufficient sleep, and there has been a downward trend in recent years. This sleep deficit is widespread across age groups and is not without consequences.
How does sleep affect your health?
Insufficient sleep has been increasingly linked to poor health. Large studies have shown that short sleep (typically defined as less than 6 to 7 hours) is associated with all-cause mortality, diabetes, high blood pressure, heart attacks and strokes. Similarly, impaired sleep quality, irregular sleep patterns and sleep disorders are linked to curtailed lifespan, cardiometabolic health, cancers, mental health issues and diabetes. Excessive sleep (typically defined as more than 9 hours) also poses health risks. That’s why striking the right balance is crucial. The importance of sleep in maintaining a healthy lifestyle cannot be overstated.
What is the relationship between sleep and diabetes?
Sleep and diabetes are intimately linked. Short and poor-quality sleep is associated with higher blood sugar levels, increased insulin resistance and a risk of developing or worsening type 2 diabetes. Sleep regulates the body’s control of appetite and metabolism, mediated by hormones including insulin, leptin and ghrelin. This can lead to increased hunger and reduced satiety after nights of poor sleep. The importance of sleep in regulating metabolism and blood sugar levels is a key factor in diabetes management.
The relationship between sleep and diabetes is bidirectional. High blood sugar levels can cause the kidneys to produce more urine overnight, increasing thirst and visits to the bathroom, leading to fragmented sleep. Conversely, low blood sugar levels can cause awakenings with confusion, irritability or even the sound of an alarm from your blood glucose monitoring device. Additionally, diabetic neuropathy can lead to wakeups and unwelcome pain. Be sure to speak to your diabetes healthcare team about ways to control your blood sugars, including a night-time plan. Recognizing the importance of sleep in diabetes care can help reduce these disruptions and improve overall health.
It’s not all doom and gloom! Fortunately, you can take steps to promote better sleep and reduce these risks.
10 tips to support healthy sleep habits
- Recognize the signs of sleep apnea. Loud snoring, awakening gasping or out of breath and observed pauses in breathing during sleep are flags that warrant a conversation with your doctor.
- Maintain consistent bedtimes and wake-times. The body thrives on routine, ideally aligned with natural day-night cycles.
- Establish a wind-down routine. Reading, relaxing and personal hygiene are great. Avoid screens, strenuous exercise, work and other high-pressure tasks in the hours before bed.
- Consider your drinks. Avoid caffeine after noon and limit alcohol consumption, as both can interfere with sleep.
- Minimize phone usage. Refrain from using your phone or any screens during your bedtime routine and while in bed. If you need a distraction, try audio alternatives such as audiobooks, white noise or sleep stories.
- Manage frustration if you have trouble falling asleep or if you wake up during the night by creating ‘go-to’ exercises for managing stress. These can include deep breathing, mindful body scans or even yoga practice.
- Reserve the bedroom for sleep. Try not to hang out in bed at other times, which can trick your brain into seeing the bedroom as just another part of the house rather than your place for rest.
- Exercise regularly. There is a clear relationship between exercise and good sleep.
- Maximize morning light exposure. This helps regulate your body’s circadian rhythm, improving daytime energy and night-time sleep.
- Avoid large meals or high-calorie snacks before bed. Monitor and manage blood sugars levels (if relevant for your diabetes) to minimize the risks of hyperglycemia or hypoglycemia (low blood sugar). This may include small snacks before bed or glucose monitoring, depending on your situation. This can be best discussed with your diabetes healthcare team.
What are the recommended sleep durations based on age?
The Canadian 24-Hour Movement Guidelines recommend the following amounts of sleep:
- Infants less than 1 year:
Age 0 to 3 months: 14 to 17 hours
Age 4 to 11 months: 12 to 16 hours of good-quality sleep, including naps
- Toddlers 1 to 2 years: 11 to 14 hours of good-quality sleep, including naps, with consistent bedtimes and wake-up times
- Preschoolers 3 to 4 years: 10 to 13 hours of good-quality sleep, which may include a nap, with consistent bedtimes and wake-up times
- Children and youth:
Age 5 to 13: 9 to 11 hours
Age 14 to 17: 8 to 10 hours, with consistent bedtimes and wake-up times
- Adults (age 18 to 64): 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times
- Older adults (age 65 and older): 7 to 8 hours
Sleep is essential for everyone’s health and wellbeing. Consider sleep as your body’s built-in recharge mode – essential for optimal functioning. By prioritizing healthy sleep habits, you can naturally and safely enhance your mental, physical and medical health for long-term benefits.
