Sleep Well, Stress Less
Poor sleep quality, stress, and depression are associated with a higher risk of diabetes in Asian populations, and these are increasingly common factors in developing countries. You should aim to sleep for at least 7-8 hours a night. Sleeping for too few hours (less than 5 hours a night) and too many hours (9 hours or more a night) is associated with an increased risk of diabetes.1 Jobs that require night shifts often lead to poor or disrupted sleep patterns, which can increase your risk of diabetes.2 To avoid increasing your risk, create and stick to a regular sleep schedule that works for you. Find a way to minimize your stress: common practices include walking, yoga, qigong, breathing exercises, and mindfulness practices.
1 Cappuccio FP, D'Elia L, Strazzullo P, Miller MA. Quantity and quality of sleep and incidence of type 2 diabetes: a systematic review and meta-analysis. Diabetes Care. 2010;33:414-420.
2 Pan A, Schernhammer ES, Sun Q, Hu FB. Rotating night shift work and risk of type 2 diabetes: two prospective cohort studies in women. PLoS Med. 2011;8(12):e1001141.