'당뇨' 걱정된다면, 주말에 잠 몰아자라 Weekend catch-up sleep can reduce diabetes risk associated with sleep loss

美 연구진 

“수면 보충이 당뇨병 위험 낮추는 데 도움”

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케이콘텐츠 편집

   수면 부족은 당뇨병 등 각종 질병의 원인이 된다. 그런데 잦은 야근 등으로 잠이 부족한 사람이 주말에 잠을 잘 보충하면 당뇨병 위험을 낮출 수 있는 것으로 나타났다.

 

조시안 브로사르 미국 콜로라도대 교수팀은 잠이 부족한 사람이 주말을 이용해 이틀 동안 충분히 잠을 보충하면 수면 부족으로 높아진 당뇨병 위험을 낮출 수 있다고 미국당뇨병학회지 ‘당뇨병관리(Diabetes Care)’ 18일 자 온라인판에 발표했다.

 

잠을 충분히 자지 못하면 일반적으로 당뇨병에 걸릴 위험이 커지는 것으로 알려졌다. 혈중 지방산의 농도가 높아지면서 식사 후 높아진 혈당량을 적당한 수준으로 낮추는 인슐린의 작용이 억제되기 때문이다. 인슐린이 충분히 분비되더라도 혈당이 떨어지지 않는 상태가 돼 자칫 만성화되면 당뇨병을 유발할 수 있다.

 

연구팀은 건강한 젊은 남성 19명을 대상으로 10일 동안 수면 시간을 통제하면서 수면 부족에 의한 당뇨병 위험 수준을 파악하기 위해 인슐린 작용 민감도를 측정했다. 참가자들은 처음 4일 동안은 하루 8.5시간씩 수면을 취했다. 다음 4일은 이전보다 4시간 부족한 4.5시간씩만 잤다. 마지막 2일은 잠을 맘껏 잘 수 있었는데, 이때 실험 참가자들은 하루 평균 9.7시간씩 잠자리에 들었다.

 

그 결과 하루에 4.5시간씩 잤을 때는 8.5시간씩 잤을 때보다 인슐린 작용 민감도가 23% 감소하는 것으로 나타났다. 이에 따라 당뇨병 위험은 16% 증가했다. 이는 당뇨병 위험을 높이는 또 다른 요인인 비만과 맞먹는 수준이다.

 

하지만 이틀 간 잠을 충분히 보충한 뒤에는 하루 8.5시간씩 잤을 때와 비슷한 수준으로 상태가 회복됐다. 단기간에도 효과가 바로 나타난 셈이다.

브로사르 교수는 “간단한 생활 습관만으로도 당뇨병을 유발하는 요인 중 하나를 줄일 수 있다”며 “주중에 충분한 수면을 취할 시간이 없는 사람은 주말 등 수면을 보충할 시간이 있을 때마다 최대한 잠을 많이 자두는 것이 좋다”고 말했다.

동아일보 송경은 기자 kyungeun@donga.com

Weekend catch-up sleep can reduce diabetes risk associated with sleep loss

January 18, 2016 by John Easton in Features

Two consecutive nights of extended sleep, a typical weekend occurrence, appears to counteract the increased risk of diabetes associated with short-term sleep restriction during the work week, at least in lean, healthy, young men eating a controlled diet.

The finding, based on a study performed at the University of Chicago sleep laboratory published early online by the journal Diabetes Care, could affect large numbers of people who work long hours.

The pattern of cutting back on sleep during the work week followed by catching up on sleep over the weekend is common. Even short-term sleep restriction, with four or five hours of sleep per night, can increase the risk of developing diabetes by about 16 percent—comparable to the increase in risk caused by obesity.

Josiane Broussard, PhD

“In this short-term study, we found that two long nights spent catching up on lost sleep can reverse the negative metabolic effects of four consecutive nights of restricted sleep,” said study author Josiane Broussard, PhD, now an assistant research professor in the Department of Integrative Physiology at the University of Colorado, Boulder.

The researchers recruited 19 volunteers, all healthy young men. On one occasion, they were allowed to sleep normally, spending 8.5 hours in bed for four nights. On another occasion, the same volunteers were first sleep deprived, allowed only 4.5 hours in bed for four consecutive nights. They spent an average of 4.3 of those hours asleep each night. Subsequently, they were allowed 2 nights of extended sleep, during which they averaged 9.7 hours of sleep.

Investigators then determined the subjects’ insulin sensitivity—the ability of insulin to regulate blood sugars—and the disposition index, a predictor of diabetes risk. After four nights of sleep restriction, the volunteers’ insulin sensitivity decreased by 23 percent and their diabetes risk increased by 16 percent.

After two nights of extended sleep, however, insulin sensitivity and the risk of diabetes returned to normal sleep levels.

Esra Tasali, MD, associate professor] 

of medicine

“The metabolic response to this extra sleep was very interesting and encouraging,” said senior author Esra Tasali, MD, associate professor of medicine at the University of Chicago. “It shows that young, healthy people who sporadically fail to get sufficient sleep during the work week can reduce their diabetes risk if they catch up on sleep during the weekend.”

“Though this is evidence that weekend catch-up sleep may help someone recover from a sleep-deprived week,” Broussard said, “this was not a long-term study and our subjects went through this process only once. Going forward we intend to study the effects of extended weekend sleep schedules in people who repeatedly curtail their weekday sleep.”

Increased risk of developing diabetes is not the only drawback associated with inadequate sleep, the authors point out. The volunteers in this study were given a calorie-controlled diet, but sleep-deprived adults outside the laboratory setting tend to eat more, with a strong preference for sweets and high-fat foods. Chronically sleep deprived people are more likely to develop other health problems such as increased inflammation and high blood pressure. They also show cognitive problems, tend to be less alert and have difficulty concentrating, reasoning and solving problems. They are prone to traffic accidents. The impact of extra weekend sleep on other adverse health and safety outcomes remains to be determined.

This work was supported by NIH grants R01-HL-075079, P01-AG11412, CTSA-UL1 TR000430, P50-HD057796, P60-DK20595, a Department of Defense award W81XWH-07-2-0071 and Society in Science, and The Branco Weiss Fellowship, administered by the ETH Zürich (to JLB). Additional authors include Kristen Wroblewski and Jennifer Kilkus of the University of Chicago.

http://sciencelife.uchospitals.edu/2016/01/18/weekend-catch-up-sleep-can-reduce-diabetes-risk-associated-with-sleep-loss

Ref.

Lack of sleep, body clock disruption leads to impaired insulin sensitivity

http://www.colorado.edu/news/releases/2015/11/05/lack-sleep-body-clock-disruption-leads-impaired-insulin-sensitivity

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