Too much or too little sleep? Either way, it deals a hard blow on a person’s blood sugar level by getting in the way of the body’s insulin production, thus raising the amount of glucose in the blood.

The result is definitely not as sweet as it sounds: type 2 diabetes. Yet the solution seems doable if one is serious about his health: 7.5 to 8.5 hours of sleep every night, especially for teenagers.

At the Children’s Hospital of Philadelphia, researchers recently ran a test on 62 obese adolescents for a day and a half to find a link between sleeping and diabetes. The participants took glucose testing while researchers studied their sleeping patterns, including total sleep time, REM dream sleep, slow-wave “deep” sleep, and other stages of sleep.

They found that those who either overslept or underslept had glucose levels beyond the normal range while those with slow wave slumber, or less deep sleep, had decreased insulin secretions. Insulin helps control blood sugar level by lowering it.

Dr. Dorit Koren, an endocrinologist and study researcher noted that the link between abnormal amounts of sleep and increased risk of type 2 diabetes has also been found among adult participants.

Aside from getting enough sleep, Dr. Joel Fuhrman, research director for the National Health Association, likewise advised people with diabetes to have a high-nutrient density diet plus exercise. A high-nutrient density diet consists of low-calorie, nutrient-rich plant foods. According to Dr. Fuhrman, such diet helps a person lose weight, thus allowing blood pressure to stabilize, insulin resistance to decrease, and glucose levels to plummet.

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