Study Suggests 7 Hours 18 Minutes Of Sleep Can Reduce Insulin Resistance

A new study has found that sleeping for approximately 7 hours and 18 minutes each night may be the optimal duration to regulate blood sugar levels and reduce the risk of Type 2 diabetes. The research highlights how precise sleep patterns, rather than simply longer or shorter sleep, can influence insulin resistance and overall metabolic health.

Published in BMJ Open Diabetes Research & Care, the study analysed data from 23,475 adults aged 20 to 80 who participated in the National Health and Nutrition Examination Survey (NHANES) from 2009 to 2023. Researchers measured estimated glucose disposal rate (eGDR), a reliable indicator of insulin sensitivity calculated from waist circumference, fasting blood glucose or HbA1c, and hypertension status. Higher eGDR values indicate lower insulin resistance.

The analysis revealed an inverted U-shaped relationship between sleep duration and insulin sensitivity. eGDR peaked at 7 hours and 18 minutes of nightly sleep. Sleeping less than this duration increased insulin resistance, while sleeping beyond this threshold also reduced eGDR, particularly among women and individuals aged 40–59. Weekend “catch-up” sleep helped those who slept less than the optimal duration, but excess sleep beyond two hours was found to be detrimental.

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Sleep plays a critical role in regulating hormones such as cortisol and adrenaline, which affect insulin response and blood glucose levels. Conversely, poor glucose control can disrupt sleep, creating a cycle that exacerbates metabolic problems. The researchers emphasized that this bidirectional relationship between sleep and metabolism could have important implications for diabetes management.

The study is observational and relies on self-reported sleep duration, meaning it cannot prove cause and effect. Researchers noted that disrupted glucose metabolism may itself interfere with sleep, and further studies are needed to establish direct causal links. Nonetheless, the findings suggest that maintaining consistent sleep patterns and avoiding extremes could support metabolic health.

Experts recommend strategies to improve sleep quality, including maintaining a fixed sleep schedule, getting natural light exposure during the day, limiting blue light from screens before bedtime, avoiding late caffeine and heavy meals, keeping the bedroom cool and dark, practicing relaxation techniques, and engaging in regular physical activity. These habits may help individuals achieve the optimal sleep duration and improve overall health outcomes.

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