We often say that diet is the "culprit" of diabetes, and recent research shows that sleep quality is also closely related to the occurrence of diabetes. Diabetes can not only eat, but also sleep? What's going on? Today, the doctor will summarize four sleep habits that can easily turn people into "little sugar people" for you. Li Hongmei, director of the Endocrinology Department and chief physician of the Emergency General Hospital, said that in our daily life, the relationship between diet and diabetes is often mentioned, but few people realize that sleep quality also plays a vital role in the occurrence of diabetes. In March 2024, a study published in the Journal of the American Medical Association · Open Online revealed this surprising fact for us: the occurrence of diabetes is not only closely related to our eating habits, but also directly related to our sleep quality. What's more shocking is that even if we maintain healthy eating habits, poor sleep may increase the risk of diabetes. In other words: some people are prone to diabetes even if they eat healthily and sleep poorly. This risk is not simply added up, but interacts with factors such as dietary habits, collectively affecting our health. Four sleep habits increase the risk of diabetes. Research shows that people who sleep with lights on for a long time are more likely to suffer from diabetes. The human body has a biological clock to regulate human activities, including diet and blood sugar regulation. The stimulation of light at night may interfere with the body's biological clock, thereby affecting insulin secretion and blood sugar regulation. The stimulation of light may lead to a decrease in sleep quality, which in turn affects the body's processing and regulation of blood sugar. Excessive daytime napping can lead to increased sleep and lack of activity, resulting in insulin resistance or insufficient insulin secretion, making it more prone to high blood sugar. Daytime naps may be the result of sleep disorders at night, which may be caused by sleep apnea, and this condition will increase the risk of cardiovascular and cerebrovascular diseases such as diabetes. There is a certain correlation between the habit of snoring and diabetes. According to the report of the International diabetes Alliance, the risk of diabetes for people who snore often is more than 2.5 times that of the general population. People who snore are generally obese patients, and obesity can easily induce diabetes. In addition, repeated breathing pauses during sleep can lead to suffocation or micro awakening. The more severe the degree of sleep apnea, the greater the risk of diabetes. This is because snoring may lead to chronic indirect hypoxia, increase insulin resistance, and thus induce diabetes. Lack of sleep has become a norm in modern life, with many people sacrificing precious sleep time for work, study, or entertainment. However, this seemingly insignificant behavior actually harbors hidden dangers. Studies have found that chronic sleep deprivation or low-quality sleep may increase the risk of diabetes and other metabolic diseases. People who sleep less than six hours a day have a higher probability of developing impaired blood sugar than those who sleep for more than six hours. This is because the long-term lack of sleep will interfere with the body's biological clock, leading to insulin secretion disorder, which will increase the risk of diabetes. In addition, insufficient sleep can also affect our appetite and energy expenditure, prompting us to be more inclined to consume high calorie foods, forming a vicious cycle. The early symptoms of diabetes in seven high-risk groups are not obvious, and many patients are found by physical examination. Regular physical examinations can promptly detect potential issues such as blood sugar abnormalities, so it is recommended that everyone undergo a comprehensive physical examination at least once a year. Especially for those with family history of diabetes or high-risk factors, the frequency and depth of physical examination should be strengthened. The key to prevent and control diabetes lies in early identification and intervention. It is suggested that the following groups with high risk factors should be screened early: 1. Family history of diabetes. 2. Individuals over 45 years old, with a body mass index greater than 24, and a history of abnormal glucose tolerance or fasting blood sugar. 3. Those with decreased high-density lipoprotein and increased triglycerides. 4. Individuals with hypertension or cardiovascular disease. 5. Pregnant women over 30 years of age, women with a history of pregnancy diabetes, women who have delivered giant babies, and women with polycystic ovary syndrome. 6. Those who do not participate in physical activities for years. 7. Those who use special medications, such as glucocorticoids, diuretics, etc. In addition to improving sleep and eating habits and regular physical examination, the "invisible weapon" of diabetes prevention is also an important part of diabetes prevention. The fast pace and high pressure of modern life often lead people to be in a state of tension and anxiety for a long time, which will not only affect our sleep quality, but also may lead to endocrine disorder, increasing the risk of diabetes. Therefore, we should learn to adjust our mentality, maintain a positive and optimistic attitude towards life, and be able to calmly cope with the challenges and difficulties in life. Tip: The secret to improving sleep quality is to establish a regular sleep schedule. Try to fall asleep and wake up at the same time every day, which helps adjust your biological clock and help your body adapt to regular sleep patterns. Create a comfortable sleeping environment to ensure a quiet, dark, cool, and comfortable bedroom. Use comfortable mattresses, pillows, and blankets to improve sleep quality. Avoid activities that involve excessive excitement at night. Avoid using electronic devices such as mobile phones, televisions, etc. before bedtime, as the blue light emitted by these devices can inhibit the secretion of melatonin and affect sleep. You can try reading, meditation, or listening to gentle music to relax your body and mind. Control your diet to avoid overeating or consuming excessive amounts of stimulating substances such as caffeine and sugar before bedtime. Moderate intake of foods rich in protein and vitamins, such as milk, eggs, nuts, etc., can help promote sleep. Moderate exercise during the day, such as walking, jogging, yoga, etc., can improve the body's metabolism level and help improve sleep quality. But be careful not to engage in intense exercise before bedtime to avoid affecting sleep. (Lai Xin She)