Monday 26 September 2016

People who stay up late are more likely to develop diabetes

Published 16/04/2015 | 09:16

For 46pc of Irish mums, the chance to sleep well past sunrise is the dream Mother’s Day gift
For 46pc of Irish mums, the chance to sleep well past sunrise is the dream Mother’s Day gift

A new study has revealed that night owls are at an increased risk of diabetes.

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Research carried out by the University of Chicago found that those who got under 5 hours of sleep for 4 nights in a row showed 30 percent higher levels of fatty acids in their blood then when they had over 8 hours of shut eye.

This is because when you skimp on your sleep time, your body pumps out growth hormones for longer periods of time and secretes stress hormones like cortisol and adrenalin.

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The study’s author, Josiane Broussard, Ph.D, maintains that these hormonal changes prompt your body’s cells to release more fatty acids into the bloodstream, which in turn makes it harder for your body to produce enough insulin to regulate your blood sugar.

Without insulin,glucose can build up in your blood which causes your blood sugar to hurtle through the roof. Therefore, if you find yourself constantly short on sleep over time, the study suggests you could be on your way to developing both of those conditions.

According to a similar study, published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, staying awake late at night is also likely to cause sleep loss, poor sleep quality, and eating at inappropriate times, which all eventually lead to metabolic change.

According to Broussard, you should be able to reverse the effects by ensuring you’re catching enough Zs every night.

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To ensure you are getting adequate rest, be aware of the following:

Try not to have a lie-in on Sunday: It's likely that, if you sleep in late, you'll impinge on your night's rest. It's very important to keep regularity in sleeping patterns to make sure that you never have to feel like you're catching up.

There’s no point going to sleep if you’re awake: If you go to bed in the knowledge that you're not going to get to sleep any time soon, all that you're doing is lying down, thinking about how long it is until your alarm goes off and growing anxious. Stay up for a bit and read a book or listen to relaxing music, anything to take your mind off actually trying to drift off.

No tablets in bed: It can be very tempting to send off a few emails or watch a couple of programmes before going to sleep but it's important to keep the bed set aside for sex and sleep only. The human brain's natural inclination is to make association with objects so if you're on your tablet for an hour before bed, it's likely to become a habit.

Ease off the caffeine after lunch: Research has shown that caffeine consumed up to six hours before sleep is likely to have a negative effect on sleep patterns so try and keep coffees to the morning.

(Tips by Jamie Campbell)

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