Scientists have calculated the exact sleep norm for reducing the risk of diabetes

The optimal sleep duration for reducing the risk of insulin resistance is approximately seven hours and 18 minutes per day. This was the conclusion reached by researchers from the University of Hong Kong. The results were published in the journal BMJ Open Diabetes Research & Care.

The scientists used data from the U.S. National Health and Nutrition Examination Survey (NHANES) for the years 2009-2023. The analysis included 23,475 individuals aged 20 to 80 years. Sleep duration was compared with the eGDR indicator — an estimated measure of insulin sensitivity. The lower this indicator, the higher the risk of insulin resistance.

Insulin resistance is considered one of the main precursors of type 2 diabetes mellitus; however, its presence does not necessarily mean the disease will develop. With timely lifestyle modifications, the condition can persist for a long time without progressing.

The analysis revealed a U-shaped relationship between sleep and metabolic health. The most favorable eGDR values were observed in people who slept an average of approximately 7 hours and 18 minutes. When sleep was insufficient, increasing its duration was associated with improved glucose metabolism markers. However, beyond this duration, additional sleep was, conversely, associated with an increased risk of metabolic disturbances — particularly among women and people aged 40-59.

Separately, the researchers assessed the effect of "catching up on sleep" during weekends. Among those who are sleep-deprived during weekdays, an additional one to two hours of sleep on weekends was associated with more favorable metabolic markers. But if a person already sleeps enough or longer than the optimal duration, more than two additional hours of sleep were associated with worsening glucose metabolism markers.

The authors emphasize that the results are based on observational data and do not prove a direct causal relationship; however, they point to the importance of a balanced sleep schedule for the prevention of metabolic disorders.