The surprising link between sleep and diabetes

Studies have long hinted that people who struggle with sleep are top candidates for developing diabetes. But, until recently, no one was sure just how much getting too little shut-eye can mess up your metabolism and raise your risk for developing the disease. Here's everything you need to know about the link between sleep and diabetes, and some tips to help you get a better night's sleep.

Although some doctors still pooh-pooh the idea that sleep deprivation plays an important part in triggering diabetes, it's getting harder and harder to ignore the connection.

• In 2010, researchers in England looked at stacks of studies and found "unambiguous and consistent" evidence that having insomnia puts you at risk for diabetes.
• They determined that people who sleep less than five or six hours a night are significantly more likely than sound sleepers to develop diabetes.
• And don't think that just because you drift off quickly every night you're in the clear. The study found that people who can fall asleep, but frequently wake up in the middle of the night and end up eyeballing the ceiling for hours, were an alarming 84 percent more likely to develop type 2 diabetes. These findings proved true for men and women, and for all races.

We've got lots of proven methods to improve your sleep. Here are some of the best:

Researchers at the University of South Australia have found that insomniacs have a higher core body temperature than those who don't have trouble sleeping.

• The body naturally starts to lose heat 60 to 90 minutes before you fall asleep. If you're not sleeping well, help your body cool down by keeping your bedroom at or below 20°C (68°F).

• Close shades, blinds and curtains completely, so that they keep out as much light as possible.
• Turn off glowing electronic devices and face your alarm clock's lighted display towards the wall, too.

It's time for a change if your current model is more than 10 years old, if it's full of peaks and valleys, or if you wake up feeling stiff and sore most mornings.

• Try out the new mattress in the store by curling up on models you like for at least five minutes.
• And consider trading up for size; if you're feeling cramped on your queen-size model, see if your budget and your bedroom can accommodate a king.

Use it for sleep, sex and getting dressed. Leave your television, computer, cell phone, briefcase, snack plates and tea cups at the door.

• Make your bedroom an oasis of calm and quiet that provides a barrier from the craziness of daily life.
• Soothing colours, no clutter and art and photos that make you happy and proud all help achieve that.

It's not entirely clear why insomnia may trigger diabetes, though it's known that getting too little sleep causes certain hormone changes that interfere with good control of blood sugar. Don't let poor sleep turn into a health nightmare. Get a better night's sleep with these simple tips and talk to your doctor for more information.