From the Guidelines
Reducing sedentary behavior and increasing physical activity is crucial for improving sleep health in middle-aged office workers with Type 2 Diabetes Mellitus (T2DM), as it can lead to better glycemic control, reduced cardiovascular risk factors, and improved overall well-being 1.
Key Recommendations
- Engage in at least 150 min/week of moderate- to vigorous-intensity aerobic activity, spread over at least 3 days/week, with no more than 2 consecutive days without activity 1.
- Incorporate resistance exercise, such as weight training, 2-3 times/week on nonconsecutive days 1.
- Decrease daily sedentary behavior by interrupting prolonged sitting every 30 min 1.
- Encourage activities that promote flexibility and balance, such as yoga or tai chi, 2-3 times/week 1.
Rationale
The evidence suggests that physical activity and exercise play a critical role in managing T2DM, improving sleep quality, and reducing the risk of cardiovascular complications 1. Regular physical activity can help regulate blood glucose levels, improve insulin sensitivity, and enhance overall well-being 1. Additionally, reducing sedentary behavior can have a positive impact on sleep health by promoting better sleep duration, sleep efficiency, and reduced sleep disturbances 1.
Measurement and Assessment
To examine the associations between sedentary behavior, physical activity, and sleep health in middle-aged office workers with T2DM, it is recommended to:
- Collect actigraphy data to objectively measure sleep duration, sleep efficiency, sleep onset latency, and wake after sleep onset.
- Use validated questionnaires, such as the Pittsburgh Sleep Quality Index (PSQI) and the Insomnia Severity Index (ISI), to assess subjective sleep measures.
- Measure sedentary behavior patterns using activPAL devices to quantify sitting time, standing time, and stepping time during both work and non-work hours.
- Collect data on glycemic control (HbA1c, fasting glucose), body composition metrics (BMI, waist circumference), and mental health indicators (depression, anxiety, stress scales).
From the Research
Effect of Reducing Sedentary Behavior and Increasing Physical Activity on Sleep Health
- Reducing sedentary behavior and increasing physical activity can have a positive impact on sleep health in middle-aged office workers with Type 2 Diabetes Mellitus (T2DM) 2, 3, 4.
- Studies have shown that breaking prolonged sitting time with light ambulation can improve postprandial glucose regulation and overall sleep quality 2.
- Increasing moderate-to-vigorous physical activity (MVPA) has been associated with lower prevalence of obesity, T2D, and abdominal obesity, as well as improved sleep quality 3, 4.
- Conversely, greater time spent in sedentary behaviors, such as TV viewing, has been linked to poorer sleep quality and higher risk of chronic diseases, including T2DM 2, 3.
Association between Sedentary Patterns, Physical Activity, and Sleep
- Sedentary patterns, including total sedentary time and breaks in sedentary time, have been shown to be independently associated with glycemic control in patients with T2D 4.
- Physical activity, particularly MVPA, has been found to counteract some of the negative associations between sedentary time and glycemic control 4.
- Cardiorespiratory fitness (CRF) has also been linked to improved glycemic control, although its associations with sleep quality are less clear 4.
- Sleep quality has been found to be associated with glycemic control in patients with T2D, with poor sleep quality linked to poorer glycemic control 5.
Implications for Middle-Aged Office Workers with T2DM
- Reducing sedentary behavior and increasing physical activity, particularly MVPA, may be an effective strategy for improving sleep health and glycemic control in middle-aged office workers with T2DM 2, 3, 4.
- Incorporating breaks in sedentary time and promoting CRF may also be beneficial for improving sleep quality and glycemic control in this population 4.
- Further research is needed to fully understand the relationships between sedentary behavior, physical activity, sleep, and glycemic control in middle-aged office workers with T2DM 5, 2, 3, 4, 6.