Longer sleep hours can reduce risk of diabetes in teens, study says

TORONTO – Longer hours of sleep may improve insulin resistance and reduce the onset of diabetes in teenagers, according to a new study. 

 
“High levels of insulin resistance can lead to the development of diabetes,” said lead author of the study Karen Matthews in a press release. “We found that if teens that normally get six hours of sleep per night get one extra hour of sleep, they would improve insulin resistance by 9 per cent.”

The study monitored the insulin resistance levels and the sleep duration of 245 healthy high school students. Participants kept a sleep log, provided a fasting blood draw and wore a wrist actigraph-a non-invasive method that measures physical activity-for one week during the school year. On average, sleep duration averaged about 6.4 hours per night over the week.

According to the study, higher insulin resistance is associated with shorter sleep duration-regardless of race, age, gender, waist circumference, and body mass index.

Appearing in this month’s issue of the journal SLEEP, the study also claims to be the first to show a relationship between shorter sleep and insulin resistance in healthy adolescents that is independent of obesity.

The Canadian Sleep Society recommends that most teens need an average of nine hours of sleep a night. 

 
Global News has put together a list of tips that can help improve your sleep habits to get those much needed extra hours of rest.

Avoid stimulants  

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Avoid caffeine after 2 p.m. as the stimulant effect of caffeine can last up to 10-12 hours.

Avoid all-nighters  

According to experts, memory is very dependent on adequate sleep. Studying late into the night can be detrimental to learning if sleep is reduced. The best preparation for an exam is a good night’s sleep.

Avoid naps
Try to avoid naps, and if you do nap, nap before 3 p.m. and for no more than 20 minutes. Otherwise you’ll keep yourself up at night.

Avoid heavy meals before bedtime

According to experts, eating before bed can make
you feel uncomfortable and can possibly keep you awake as digestion tends to
slow down once you lie down.

Stick to a regular sleep schedule
It is important to maintain a regular sleep routine as much as possible. Experts suggest going to bed and waking up at the same time every day, even on weekends.

Relax before bed
Avoid strenuous experience, studying and computer games before bed. Make sure your bedroom is quiet, dark and at a comfortable temperature.

Avoid using electronics late at night
According to the Canadian Sleep Society, using electronics like your laptop, tablet, or smartphone prior to bed prevents your brain from winding down to a state where it can go into a deep sleep.

  – with files from The Associated Press