7 Hours 18 Minutes: Study Identifies Optimal Sleep Duration for Blood Sugar Control

A new study has found that sleep duration directly affects blood sugar health, with 7 hours and 18 minutes identified as the optimal daily average for reducing insulin resistance.

A research team led by Professor Zhang Peng at Nantong University in China published findings on the correlation between sleep duration and glucose metabolism in the international journal BMJ Open Diabetes Research & Care. The team conducted an in-depth analysis of data from approximately 23,000 adults who participated in the U.S. National Health and Nutrition Examination Survey (NHANES).

The key metric was estimated glucose disposal rate (eGDR), which measures how efficiently the body uses insulin. Lower scores indicate higher insulin resistance and greater risk of developing Type 2 diabetes.

The analysis revealed an inverted U-shaped curve between sleep duration and blood sugar health. Both insufficient and excessive sleep worsened insulin resistance indicators. Glucose metabolism function was most active and healthy at 7 hours and 18 minutes of sleep.

Those sleeping less than 7 hours and 18 minutes showed improved metabolic function with even slight increases in sleep duration. However, those already exceeding this threshold saw their indicators worsen with additional sleep. This trend was particularly pronounced among women and middle-aged adults between 40 and 59.

Weekend "catch-up sleep," common among office workers, proved beneficial for some but harmful for others.

Those who typically sleep less than 7 hours and 18 minutes showed marked improvement in metabolic health indicators when sleeping an additional 1-2 hours on weekends. However, those already getting adequate sleep who added more than 2 hours on weekends experienced adverse effects, as excessive sleep disrupts circadian rhythms and burdens metabolic function.

The research team emphasized that sleep and metabolic health influence each other, advising that "personalized management based on individual sleep patterns is essential for diabetes prevention."