매일 자는 시간 차 크면 대사증후군(Metabolic syndrome) 위험도 높아 Varied bedtimes tied to obesity, diabetes, high blood pressure
Varied bedtimes tied to obesity, diabetes, high blood pressure
Lisa Rapaport
People who don’t consistently get the same amount of sleep or go to bed at the same time each night may be more likely to develop health problems like obesity, high blood pressure, high cholesterol and diabetes, a recent study suggests.
CNA Lifestyle
매일 자는 시간 차 크면 대사증후군(Metabolic syndrome) 위험도 높아 최대 약 60%까지 높아져 매일 잠드는 시간과 수면의 양이 다르면 ‘대사증후군’ 위험이 최대 약 60%까지 높아진다는 연구 결과가 나왔다. 대사증후군은 복부비만, 고혈당, 고혈압, 고중성지방혈증, 낮은 고밀도 콜레스테롤혈증 중 3가지 이상이 한꺼번에 찾아온 상태를 말한다. 미국 하버드대 브리검 여성병원 역학과 연구팀은 이같은 내용을 국제학술지 ‘당뇨병 치료'(6월 5일자)에 발표했다. 연구진은 2003명의 참가자들에게 야간의 신체 움직임과 수면-각성 사이클을 기록하는 가속도계를 착용하게 한 다음 1주일 동안 취침시간과 수면의 양을 관찰했다. 그 결과 전체적으로 취침 시간, 수면 시간 차이가 심할수록 대사증후군 위험이 더 높았다. 잠드는 시간의 경우, 매일 취침 시간이 60~90분 차이가 나면 대사증후군 위험이 14%, 90분 이상 차이가 나면 58%까지 높아졌다. 수면 시간을 봤을 때, 매일 수면 양의 차이가 60~90분인 사람은 30분 미만인 사람보다 대사증후군 위험이 27% 높았다. 수면 시간 차이가 90~120분인 사람은 이런 위험이 41%, 2시간 이상인 사람은 57% 높았다. 연구진은 "수면 시간대의 차이가 여러 대사 문제를 일으킬 위험이 높다는 것을 발견했다"고 전했다. 대사증후군은 그 자체로도 문제지만, 당뇨병과 심·뇌혈관질환을 일으키는 것은 물론 사망 위험도 높여 주의가 필요하다. imne@fnnews.com 홍예지 기자 파이낸셜타임스 |
edited by kcontents
Lack of sleep has long been linked to a wide range of so-called metabolic abnormalities, including obesity, high blood pressure, high cholesterol, and diabetes. But much of this research focused on the effect of the average amount of sleep people get, and not on how much sleep routines varied from one day to the next, said study coauthor Tianyi Huang, of Brigham and Women’s Hospital and Harvard Medical School in Boston.
“In this study, we showed that high night-to-night differences in sleep schedules (either duration or timing) are associated with higher risk of developing metabolic problems, particularly multiple metabolic abnormalities at the same time,” Huang said by email.
“Importantly, this finding is independent of sleep duration/quality, that is, more irregular sleep schedules are associated with higher metabolic disease risk no matter one has short or long sleep duration or has good or poor sleep quality,” Huang added. “The negative impact of short sleep duration on some nights cannot be compensated for by extended longer sleep duration on other nights,” Huang said by email.
As reported in Diabetes Care, the researchers had 2,003 patients do home-based sleep studies for one week using devices known as actigraphs, which assess nighttime movements and sleep-wake cycles.
On average, these people got about 7.15 hours of sleep each night and went to bed at around 11:40 p.m. Roughly two-thirds of them had more than one hour of variation in sleep duration, and 45% of them had more than one hour of variation in their bedtime.
A total of 707 participants, or 35%, had so-called metabolic syndrome, or multiple types of metabolic abnormalities that increase the risk for heart disease, including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.
Compared to people who had less than one hour of variation in sleep duration, people whose sleep duration varied by 60 to 90 minutes were 27% more likely to have metabolic syndrome. The increased risk rose to 41% for people with 90 to 120 minutes of variation in sleep duration, and jumped to 57% with more than two hours of variation in sleep duration.
Compared with people with no more than a half hour of variation in their nightly bedtime, people whose bedtime varied by 30 to 60 minutes had a similar risk for metabolic syndrome. But the risk was 14% higher when bedtimes varied by 60 to 90 minutes and 58% higher when bedtimes varied by more than 90 minutes.
The study wasn’t a controlled experiment designed to prove whether or how shifts in sleep duration or bedtimes might directly cause metabolic syndrome.
“The reason increased variability has a detrimental effect on metabolic heath may have to do with our biological clocks,” said Kristen Knutson, a researcher at Northwestern University Feinberg School of Medicine in Chicago who wasn’t involved in the study.
“We have internal 24-hour rhythms of many processes that impact metabolism and for optimal function these rhythms should be synchronized with each other and with the environment,” Knutson said by email. “If we are sleeping at different times and different amounts, our internal clocks may have difficulty staying synchronized, which may impair function.”
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edited by kcontents
One limitation of the analysis is that researchers only assessed sleep during that one week, and it’s possible the week-long sleep study didn’t reflect sleep patterns over longer periods of time. Researchers also lacked data on several factors that can impact sleep regularity like breakfast consumption and meal timing, both of which can also impact metabolic health.
Most adults need at least 7 hours of sleep a night, according to the U.S. Centers for Disease Control and Prevention.
To get the ideal amount of sleep and avoid nighttime awakening and sleep disturbances that make people wake up feeling unrested, the CDC recommends setting a consistent bedtime, sleeping in a dark room without any electronics around, and avoiding large meals, caffeine, and alcohol before bedtime. (bit.ly/2xrHFTC)
SOURCE: bit.ly/2xpEtYH Diabetes Care, online June 5, 2019.
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