7.3 Hours is the Ideal Amount of Sleep to Reduce Insulin Resistance

Studies link both too little and too much sleep with insulin resistance, according to a study published in BMJ Open Diabetes Research & Care.

Researchers analyzed data from nearly 25,000 people aged 20 to 80 between 2009 and 2023. The research shows that 7 hours and 18 minutes of sleep is the sweet spot for reducing the risk of insulin resistance. Insulin sensitivity improved as people approached the 7.3-hour mark.

However, this doesn’t mean you need exactly 7 hours and 18 minutes of sleep. Those who slept less than about 7 hours—or more than about 8—tended to have higher risk markers for insulin resistance, which can be a precursor to type 2 diabetes. People sleeping less than six hours each night have a markedly greater risk of type 2 diabetes compared to those who regularly achieve seven to eight hours of sleep, even if they maintain healthy eating habits.

Also, women and adults aged 40 to 59 were especially prone to insulin resistance if they slept more than 7.3 hours on weekdays.

As Dr. Scott Isaacs, an endocrinologist at the Emory University School of Medicine in Atlanta, states, “The take home message is not that you need exactly seven hours and 18 minutes of sleep, but that roughly seven to eight hours of good quality sleep most nights is recommended for metabolic health.” 

Catch-up Sleep During Weekend Hours

What about catching up on sleep during the weekend? Catching up by an hour or two on weekends may help, but not if you’re already getting enough sleep. Getting over two hours of weekend catch-up sleep is associated with a higher risk of insulin resistance among people already getting 7.3 hours of sleep during the week.

Tips for Improving Sleep

Expert-backed tips for prioritizing sleep include:

• Being consistent with sleep and wake times, even on weekends
• Putting your electronic devices away one hour before bedtime, as it stops blue light emission from suppressing melatonin, a hormone necessary for sleep
• Avoiding large meals, caffeine, and alcohol 4-6 hours before bedtime
• Exercising early
• Establishing a 30–60 minute wind-down period, such as taking a warm bath or meditating
• Avoiding long naps
• Getting sunlight during the day to keep your circadian rhythm in check
• Managing blood sugar levels, as high blood sugar can cause thirst and frequent urination, while low blood sugar can wake you up during the night
• Getting up and doing a calm activity like reading, if you don’t fall asleep after 20 minutes

Sleep Apnea Can Disrupt Sleep

Also, consult a healthcare provider if you suspect you have sleep apnea, which can increase insulin resistance. Studies show that 7 out of 10 Type 2 diabetes patients have obstructive sleep apnea (OSA), while 52% of adults with Type 1 diabetes also experience OSA. Obese, diabetic patients are at very high risk for OSA, with studies showing prevalence rates as high as 86%.

With OSA, the soft tissues at the back of the throat collapse, blocking the airway and interrupting a person’s breathing. Signs of sleep apnea include snoring, breathing problems at night, daytime exhaustion, and high blood pressure.

Sleep apnea disrupts breathing, lowering oxygen levels and causing disturbances during sleep. Depriving the body of oxygen increases blood carbon dioxide and insulin resistance, raising blood glucose levels. The oxygen deprivation, along with poor quality sleep, raises blood pressure (https://www.healthline.com/health/diabetes/sleep-apnea-and-diabetes#blood-sugar-impact).

Conclusion

Consistency and getting enough sleep are important for improving insulin sensitivity. Studies indicate a connection between sleeping too little or too much and insulin resistance.

Quote

“An interesting aspect of this study’s findings was that while 7.3 hours was found to be the ideal sleep duration, getting weekend catch-up sleep when a sleep debt occurred was only beneficial in moderation, not when it exceeded two hours. The take-home message seems to be to get 7 – 8 hours’ sleep per night and only use the weekends to make up for 2 hours of lost sleep during the week.”
— David Cutler, MD, a board-certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA, was not involved in the study.

Disclaimer

Please remember this is not medical advice or intended to replace the advice of your doctor.

Be a diabetic detective, work with your healthcare team, see what works best for you, and monitor your blood sugar levels.