By Michael Roizen, M.D. and
Mehmet Oz, M.D. on Aug 12, 2024
A disordered sleep pattern -- meaning the amount of sleep you get varies
by 30 to 60 minutes or more night-to-night -- puts you on a well-ordered
path to health problems. A 2019 study found that getting different
amounts of shut-eye each night ups your risk for obesity, elevated LDL
cholesterol, blood pressure and blood sugar, and other metabolic
disorders -- risk factors for dementia, cancer, heart attack and stroke.
And now, a study reveals the specific link between sleep patterns and
Type 2 diabetes. The research, published in Diabetes Care, looked at the
sleep patterns of 84,000 middle-aged folks for a week and then followed
them for seven years. People with the greatest irregularities in their
sleep patterns were 34% more likely to develop Type 2 diabetes than
folks with consistent sleep times.
If you're sleeping five hours one night, seven the next, another new
study may help you establish a consistent routine. Seems folks who get
up off the couch every 30 minutes for three minutes of activity over a
four-hour stretch in the evening are able to sleep for 30 minutes longer
than folks who just sit around. The activities the researchers had them
do were chair squats, calf raises, and standing knee raises with
straight-leg hip extensions.
So, set a go-to-bed time seven to eight hours before you want or need to
wake up -- and stick to it. Don't be sedentary -- moderate exercise
promotes quality sleep. Also, check out iHerb.com's blog "Sleep Quality: 4 Reasons Why
It's Important and How to Get It."
Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is
global advisor to www.iHerb.com,
the world's leading online health store. Roizen and Oz are chief
wellness officer emeritus at Cleveland Clinic and professor emeritus
at Columbia University, respectively. Together they have written 11
New York Times bestsellers (four No. 1's).
(c)2024 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2024 Michael Roizen, M.D. Distributed by King Features Syndicate,
Inc.
