New research published today revealed what happens when you sleep 90 minutes less each night for six weeks or more.
A recent research project conducted at Columbia University revealed that reducing sleep duration by a mere 90 minutes over a six-week period led to heightened insulin resistance in women accustomed to sufficient sleep. This impact was notably more pronounced in postmenopausal women.
The recommended amount of sleep for good health is between seven and nine hours each night, yet almost one-third of Americans receive less than the minimum suggested amount.
These results are the first to demonstrate how a six-week modest sleep deficiency affects women’s bodies and increases their chance of getting diabetes.
Previous studies that showed the bad effect on insulin sensitivity mostly included men and looked at what happened when people didn’t get enough sleep for a short time.
The current study focused on women in particular since previous research has shown that inadequate sleep has a higher effect on women’s cardiometabolic health than men’s.
According to Marie-Pierre St-Onge, Ph.D., associate professor of nutritional medicine and director of the Center of Excellence for Sleep and Circadian Research at Columbia University Vagelos College of Physicians and Surgeons, “Throughout their lifespan, women face many changes in their sleep habits due to childbearing, child-rearing, and menopause. And more women than men have the perception they aren’t getting enough sleep.”
Examining the health consequences of prolonged sleep deprivation presents challenges. While laboratory studies have demonstrated that short-term total or partial sleep deprivation can adversely affect glucose metabolism, these findings may not align with the common scenario of mild sleep deprivation—persisting on approximately six hours of sleep for extended durations.
To investigate the effects of consistent mild sleep deprivation, the research team recruited 38 healthy women, including 11 postmenopausal women, who typically enjoyed at least seven hours of nightly sleep.
During the study, participants underwent two phases randomly. In one phase, they were instructed to maintain their usual sufficient sleep duration, while in the other, they were tasked with postponing their bedtime by an hour and a half, reducing their overall sleep to approximately six hours. Each of these phases extended over six weeks.
Notably, all study participants successfully curtailed their nightly sleep duration during the challenging six-week sleep-restriction phase. Compliance with sleep schedules was monitored using wearable devices. Throughout the study, the researchers gauged insulin levels, glucose levels, and body fat.
The research revealed that reducing sleep by 90 minutes over six weeks resulted in an overall increase of over 12% in fasting insulin levels and more than 15% among premenopausal women. Insulin resistance saw an almost 15% rise overall and over 20% among postmenopausal women. Notably, average blood sugar levels remained constant for all participants throughout the study.
Dr. St-Onge highlighted the potential long-term consequences, stating, “Over a longer period of time, ongoing stress on insulin-producing cells could cause them to fail, eventually leading to type 2 diabetes.”
Despite increased abdominal fat being a significant contributor to insulin resistance, the study found that sleep loss effects on insulin resistance were not linked to changes in fat levels.
Dr. St-Onge emphasized, “The fact that we saw these results independent of any changes in body fat, which is a known risk factor for type 2 diabetes, speaks to the impact of mild sleep reduction on insulin-producing cells and metabolism.”
Recent epidemiological studies have indicated an elevated diabetes risk among individuals with inconsistent sleep patterns. Dr. St-Onge and her team plan to investigate whether stabilizing sleep routines for those with variable schedules can enhance blood sugar control.
Furthermore, additional research will explore whether restoring adequate sleep for individuals habitually deprived of it may positively impact glucose metabolism.
Regardless of gender, the essential message remains: ensuring sufficient nightly sleep may result in improved blood sugar control and a decreased risk of type 2 diabetes, particularly among postmenopausal women.
Source: 10.2337/dc23-1156
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