Episode Transcript
[00:00:00] Speaker A: Hey, everyone. Welcome to another deep dive. We're diving into a topic today that's super relevant, especially if you're down in Miami Dade County, Florida.
[00:00:06] Speaker B: Yeah.
[00:00:06] Speaker A: We're going to be looking at the connection between light at night sleep and your risk of type 2 diabetes.
[00:00:12] Speaker B: Fascinating stuff.
[00:00:13] Speaker A: Yeah. And we've got some great sources, actually, that you sent us to dive into.
So to paint a picture, you know, imagine you're in Miami Dade County.
[00:00:25] Speaker B: Beautiful.
[00:00:26] Speaker A: It's nighttime. You're winding down. You've got the TV on. Maybe you're scrolling on your phone. Street lights are coming in through the window.
[00:00:33] Speaker B: The usual.
[00:00:34] Speaker A: And seems harmless enough. Right. But what if all of that light exposure at night was actually silently increasing your risk for type 2 diabetes?
[00:00:43] Speaker B: Hmm. That's a good question.
[00:00:45] Speaker A: Yeah. So to explore this a little further, we're doing a little quiz show today.
[00:00:48] Speaker B: Sounds fun.
[00:00:49] Speaker A: All right, ready for the first question?
[00:00:50] Speaker B: Get me with it.
[00:00:51] Speaker A: Okay. True or false? Dimming the lights at night only helps you relax, but doesn't actually have any health benefits.
[00:00:58] Speaker B: Ooh, that's a tricky one.
[00:01:01] Speaker A: Yeah. What do you think?
[00:01:02] Speaker B: A lot of people would say true, but I have a feeling it's false.
[00:01:04] Speaker A: And you are correct. It is false.
[00:01:06] Speaker B: Yeah.
[00:01:07] Speaker A: Dimming the lights at night, it actually does way more for you than just set the mood.
[00:01:11] Speaker B: It does?
[00:01:12] Speaker A: Yeah. So tell us a little bit about why dim light's so important, especially when we're talking about diabetes risk.
[00:01:18] Speaker B: Well, the key here is dim light helps regulate our circadian rhythm, and that's essentially our body's internal clock that governs our sleep wake cycle.
[00:01:27] Speaker A: So we're talking about the thing that makes us feel sleepy at night and awake in the morning.
[00:01:30] Speaker B: Exactly. And it's not just about when you feel tired or awake. This internal clock influences so many bodily processes.
[00:01:39] Speaker A: Like what?
[00:01:40] Speaker B: Hormone production, your metabolism, even how your body responds to insulin.
[00:01:45] Speaker A: Okay, so, like, our body's on a schedule, and then light exposure kind of throws a wrench in things.
[00:01:49] Speaker B: Exactly. Especially bright light at night. It can actually decrease your body's sensitivity to insulin. And as you know, insulin's a hormone that helps regulate blood sugar. So that means your body might not use insulin as efficiently, leading to higher blood sugar and eventually potentially increasing your risk for type 2 diabetes.
[00:02:08] Speaker A: So it's not just about, you know, feeling groggy in the morning. It can really impact some pretty serious stuff.
[00:02:12] Speaker B: Right.
[00:02:13] Speaker A: All right, so let's get a little bit more specific with our next question.
Research has shown a clear connection between light intensity at night and the risk of developing type 2 diabetes. How much does your risk increase if you're exposed to the brightest light at night compared to being in complete darkness? Is it a tiny 5% concerning 25% or a whopping 50 to 65%?
[00:02:38] Speaker B: Wow, those are some big numbers.
[00:02:40] Speaker A: I know, right? I mean, think about it. Bright screens, overhead lights, street lights coming through your windows.
[00:02:44] Speaker B: Yeah.
[00:02:44] Speaker A: What do you think?
[00:02:45] Speaker B: It's got to be that 50 to 65%.
[00:02:47] Speaker A: You are right. It is a whopping 53 to 67%.
[00:02:50] Speaker B: Wow.
[00:02:51] Speaker A: That is not a small number.
[00:02:52] Speaker B: Yeah.
[00:02:53] Speaker A: So. Really highlights the importance of, you know, paying attention to our environment even when we're at home trying to relax.
[00:02:58] Speaker B: Absolutely.
[00:02:59] Speaker A: Now I know what some people might be thinking, like, well, diabetes doesn't run in my family, so I'm probably fine.
[00:03:03] Speaker B: Right.
[00:03:03] Speaker A: So let's test that assumption. Does this link between light exposure and diabetes risk only apply to people with a genetic predisposition? Yes or no?
[00:03:15] Speaker B: Ooh, this is a good one.
I'm going to say no.
[00:03:19] Speaker A: You are correct.
[00:03:19] Speaker B: All right.
[00:03:20] Speaker A: It is a no.
While genetics definitely do play a role, research has actually found that both genetic predisposition and nighttime light exposure independently contribute to your risk.
[00:03:33] Speaker B: Interesting.
[00:03:33] Speaker A: So even if you don't have a family history of the disease, those nighttime habits can still, like, really impact your chances.
[00:03:41] Speaker B: Pretty powerful.
[00:03:42] Speaker A: Now, let's talk about another nighttime habit that could be increasing your risk, and that is late night eating.
[00:03:46] Speaker B: Oh, yeah.
[00:03:46] Speaker A: True or false? Snacking after dinner has no impact on your sleep or your risk for type 2 diabetes.
[00:03:52] Speaker B: Hmm. This one's tough. I feel like late night eating can't be good for you.
[00:03:55] Speaker A: You are right. Again, it is false. Late night snacking can really mess with your sleep and increase your risk of developing type 2 diabetes. So break this down for us. Like, what's going on here?
[00:04:06] Speaker B: Well, when you eat late at night, you're sending these mixed signals to your body. It's trying to wind down for sleep, but then it has to start digesting food.
[00:04:14] Speaker A: Right.
[00:04:15] Speaker B: And this disrupts that circadian rhythm we talked about, which is so important for metabolism and insulin production.
[00:04:20] Speaker A: It all comes back to that.
[00:04:21] Speaker B: It does. And then on top of that, those late night cravings, they often lead to, you know, unhealthy snacks, processed foods, sugary treats.
[00:04:31] Speaker A: Yeah, definitely.
[00:04:32] Speaker B: Which contribute to weight gain and mess with your blood sugar levels.
[00:04:35] Speaker A: So it's like a double whammy.
[00:04:36] Speaker B: Yeah.
[00:04:36] Speaker A: You've got the disrupted sleep and then the unhealthy foods, all contributing to that risk of developing type 2 diabetes.
[00:04:43] Speaker B: Exactly.
[00:04:44] Speaker A: And, you know, we know there are some concerning health trends in Miami Dade County. Can you shed some light on some of the other health issues that we see that are linked to poor sleep? And like, what are some of the numbers that we're looking at here?
[00:04:56] Speaker B: Well, sleep deprivation is not just linked to diabetes. It's linked to a whole bunch of health problems like heart disease, obesity, and even a weakened immune system. Wow. And the statistics from Miami Dade county are pretty concerning. Like, did you know that in 2021, Florida had over 50,100 deaths from heart disease?
[00:05:14] Speaker A: That's a lot.
[00:05:15] Speaker B: It's a huge number. And when you consider that a large percentage of people in Miami Dade county aren't getting enough sleep, I think it was something like 37.5% reported less than 7 hours per night.
[00:05:27] Speaker A: Oh, wow.
[00:05:27] Speaker B: It's kind of a wake up call.
[00:05:29] Speaker A: Yeah, it is. Sleep is not a luxury. It's really important.
[00:05:32] Speaker B: It really is. And the connection between sleep deprivation and obesity is also concerning. When you're sleep deprived, your body produces more of the hunger hormone ghrelin, and less of the satiety hormone leptin.
[00:05:45] Speaker A: So you just feel hungry all the time.
[00:05:46] Speaker B: Exactly. Your hunger signals are messed up, you crave those unhealthy foods, and you're more likely to overeat, which leads to weight gain and more health problems.
[00:05:53] Speaker A: So it's like this domino effect. One thing leads to another. Right. But you know, we don't want to get too overwhelmed by all of this because even small changes can make a difference.
[00:06:01] Speaker B: Absolutely.
[00:06:01] Speaker A: You don't have to completely change your life overnight.
[00:06:04] Speaker B: No.
[00:06:04] Speaker A: You can start with little things like dimming the lights an hour or two before bed, putting away your phone and other screens, establishing a consistent sleep schedule.
[00:06:13] Speaker B: Yeah, all those little things can add up.
[00:06:15] Speaker A: It's really all about those little steps. Yeah.
[00:06:17] Speaker B: Just making those little changes.
[00:06:18] Speaker A: Not about being perfect, just about progress.
[00:06:21] Speaker B: Exactly.
[00:06:22] Speaker A: So in this deep dive, we've explored this surprising connection between light at night sleep and your risk for type 2 diabetes.
[00:06:32] Speaker B: Yeah, it's fascinating, isn't it?
[00:06:34] Speaker A: Yeah. We busted some myths, looked at some numbers, and hopefully, you know, inspired you to make some positive changes in your evening routine.
[00:06:42] Speaker B: Yeah, little things can make a big difference.
[00:06:45] Speaker A: So before we wrap up, I want to leave you with one final thought provoking question.
[00:06:49] Speaker B: Okay.
[00:06:49] Speaker A: Now that you know all of this about light and sleep and late night snacks, what is one change that you're willing to make to your routine?
[00:06:58] Speaker B: Hmm, that's a good question.
[00:07:00] Speaker A: Could be something small, like dimming the lights an hour before bed. Or swapping out screen time for a book.
[00:07:06] Speaker B: Right? Or having some herbal tea instead of that bowl. Ice cream.
[00:07:09] Speaker A: Every little bit counts. Your future self will thank you. And that's a wrap on this deep dive into light, sleep, and your health. Keep learning, keep exploring, and keep those lights dim.
