The link between sleep and type 2 diabetes: Why rest matters

By Jose Mendez, MD, Critical Care, Pulmonology and Sleep Medicine, Nuvance Health

We all know sleep plays a crucial role in overall health. But did you know that regularly getting poor sleep can increase your risk for type 2 diabetes? For people with type 2 diabetes, restless nights can make it difficult to control this metabolic condition.Research shows that lack of restful sleep can affect blood sugar levels, increase insulin resistance and contribute to other health concerns. Understanding the connection between sleep and diabetes can help improve your rest and metabolic health.

Learn more about sleep medicine at Nuvance Health.

How sleep and type 2 diabetes are connected

Poor sleep quality and type 2 diabetes influence each other in a cycle. Inadequate sleep can make it harder for the body to regulate blood sugar, leading to increased insulin resistance. At the same time, high blood sugar levels can interfere with the ability to get restful sleep, creating a pattern that worsens both conditions.

Lack of sleep can also lead to weight gain, increased appetite and hormonal imbalances, all of which are risk factors for type 2 diabetes. Additionally, stress levels tend to rise when sleep is disrupted, causing an increase in cortisol, a hormone that can negatively impact blood sugar control.

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Sleep apnea: A hidden risk factor for diabetes

Obstructive sleep apnea (OSA) is common among people with type 2 diabetes, but it often goes undiagnosed. This condition causes repeated interruptions in breathing during sleep, leading to poor sleep quality and reduced oxygen levels in the blood. Sleep apnea has been linked to higher insulin resistance and difficulties in managing blood pressure, increasing the risk of heart disease and other complications.

The American Academy of Sleep Medicine recommends people with type 2 diabetes or high blood pressure be screened for sleep apnea. Left untreated, sleep apnea can worsen blood sugar control, contribute to higher Hemoglobin A1c (HbA1c) levels (blood sugar levels) and raise the likelihood of diabetes-related complications such as nerve and eye damage.

The role of circadian rhythms in blood sugar control

In addition to sleep disorders, disruptions in circadian rhythms — the body’s internal clock — can also impact diabetes management. The sleep-wake cycle helps regulate hormone production, including insulin. When sleep schedules are irregular, such as shift work or excessive screen time before bed, blood sugar levels may become more difficult to control. Research suggests that people with inconsistent sleep patterns often experience higher fasting blood sugar levels and greater insulin resistance.

Maintaining a regular sleep schedule, getting exposure to natural light during the day and reducing screen time before bed can help regulate circadian rhythms and support better blood sugar control.

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Tips for improving sleep and managing type 2 diabetes

Recognizing and addressing sleep problems can be an important part of diabetes care. The following strategies may help improve sleep quality and support better metabolic health:

Maintain a consistent sleep schedule: Going to bed and waking up at the same time each day can help regulate the body’s internal clock.

Create a restful sleep environment: Keeping the bedroom dark, quiet and cool can improve sleep quality.

Limit stimulants before bed: Reducing caffeine and electronic screen exposure in the evening can help prepare the body for sleep.

Manage stress levels: Practicing relaxation techniques, such as meditation or deep breathing, can reduce stress and improve sleep.

Seek treatment for sleep disorders: If symptoms of sleep apnea or insomnia are present, consulting a healthcare provider for evaluation and treatment options, such as continuous positive airway pressure (CPAP) therapy or cognitive behavioral therapy for insomnia (CBT-I), can be beneficial.