Too Little Sleep Increases Kids’ Diabetes Risk

Does your child sleep less than 9 or 10 hours each night? He could be increasing his diabetes risk.

Kids aged 4-10 who slept the least amount and had the most irregular sleep patterns were not only more than four times as likely to be obese (a major diabetes risk factor), but they were also more likely to have altered levels of insulin, LDL (bad) cholesterol and C-reactive protein, which measures inflammation and heart disease risk.

Past studies have also found that skimping on sleep or getting poor sleep raises blood sugar levels, reduces your sensitivity to insulin and increases your diabetes risk. One study even found that after three nights without deep sleep young adults suffered a decrease in insulin sensitivity equivalent to that caused by gaining up to 30 pounds!

How much sleep do kids need?

In the latest study, kids slept an average of 8 hours a night. But those whose metabolic function was most disrupted slept just 6.5 hours a night on average, while those with the healthiest metabolic profile slept 9 or 10 hours.

This is right in line with the recommendations from the National Sleep Foundation, which suggests school-aged children (5-12 years) need 10-11 hours of sleep a night to function optimally. Yet, schoolwork, social activities, TV, video games, computers, and even caffeine consumption often interfere with a good night’s sleep for kids in this age range. As a result, sleep problems are common.

Remember that, like adults, kids need to have a regular sleep schedule to keep them on track, so try to establish a regular bedtime and wake-time that remains the same on weekdays and weekends. Your child’s bedroom (again like your own) should also be a “sleep sanctuary” that is dark, quiet and kept reasonably cool (cooler is better for sleeping) … and you’ll want to make sure your child is not able to stay up late watching TV or surfing the Web.

For more sleep tips for kids of all ages, check out these sleep tips from the National Sleep Foundation. And remember, getting a good night’s sleep is not just to avoid a crabby attitude in the morning — it could help to lower your child’s risk of obesity and chronic disease, including diabetes.

Pediatrics January 24, 2011

EmaxHealth.com January 24, 2011

————————————————————————————————————

The Functional Endocrinology Center of Colorado is passionate about improving the lives and lifestyles of individuals with Type II Diabetes and Hashimoto’s Disease. Call us at 303-302-0930 to schedule your complimentary consultation.

What Do Loud Snoring, Trouble Sleeping Have to do With Your Health?

If you’re a loud snorer, it’s not only your spouse who may be suffering.

New research from University of Pittsburgh researchers revealed that people who snore loudly and frequently are twice as likely to develop metabolic syndrome — and had a more than two-fold increased risk of developing high blood sugar — than those who don’t snore.

Metabolic syndrome is a cluster of symptoms — high blood pressure, high blood sugar, high levels of triglycerides, low levels of HDL (good) cholesterol and excess belly fat — that increase your risk of heart disease, stroke and type 2 diabetes significantly.

Snoring is incredibly common, affecting up to one-quarter of women and 40 percent of men, according to the American Academy of Sleep Medicine. It occurs when your airway is partially blocked during sleep, causing tissue in the back of your throat to vibrate.

And loud snoring was not the only bedtime habit that increased the risk.

Difficulty falling asleep and unrefreshing sleep increased the risk of metabolic syndrome as well, by 80 percent and 70 percent, respectively. Numerous other studies have also shown that getting too little sleep causes disruptions in hormone levels that can increase your risk of diabetes, weight gain and other related problems.

So if you’re one of the 40 percent of women and 30 percent of men who report symptoms of insomnia or have trouble sleeping, it’s incredibly important that you get your sleep troubles worked out. Sleep is a necessity, not a luxury, so follow these tips for a good night’s sleep from the National Institutes of Health to help get your ZZZ’s.

If you’re a snorer you may have a harder time addressing the root of the problem, as it often runs in families for no apparent reason. That said, you’re much more likely to snore if you’re overweight, so getting back to your ideal weight is a smart move that may reduce your snoring — as well as your risk of type 2 diabetes and metabolic syndrome simultaneously.

Smoking and drinking alcohol can also make you more likely to snore, so for best results you’ll want to cut these habits out as well.

Sleep December 1, 2010; 33(12):1633-40.

ScienceDaily December 2, 2010

LiveScience December 1, 2010

————————————————————————————————————

The Functional Endocrinology Center of Colorado is passionate about improving the lives and lifestyles of individuals with Type II Diabetes and Hashimoto’s Disease. Call us at 303-302-0930 to schedule your complimentary consultation.