Around 7–8 Hours of Sleep Optimal for better Insulin Sensitivity: Study

A new study published in the BMJ Open Diabetes Research & Care showed that approximately 7 hours and 19 minutes of sleep per night is ideal for maintaining adequate insulin sensitivity.

There is increasing clinical interest in the connection between weekday sleep length and metabolic health, particularly with reference to the estimated glucose disposal rate (eGDR). An accurate indicator of insulin sensitivity is eGDR. According to recent research, limited or erratic sleep patterns during the week may have a detrimental effect on this rate, increasing the risk of metabolic syndrome and decreasing insulin sensitivity. Knowing this link emphasizes how important regular, sufficient sleep is to preserving ideal glucose metabolism and general health. This study looked at the moderating effect of weekend catch-up sleep (WCS) on the relationship between weekday sleep duration and eGDR.

Data from the National Health and Nutrition Examination Survey (2009–2023) to investigate the moderating effect of WCS on the link between weekday sleep duration and eGDR. Potential nonlinear relationships between sleep duration and eGDR were evaluated using restricted cubic splines (RCS), and threshold effects were assessed using piecewise regression analysis based on identified inflection points. The relationships between several categories of weekday sleep duration, WCS, and eGDR were examined using generalized linear models and multivariable regression models.

There were 23,475 participants in this analysis. An inverse U-shaped association between sleep duration and eGDR was found via RCS modeling, with an inflection point at 7.32 hours. Increased sleep enhanced eGDR below this threshold (β=0.273, 95% CI 0.224 to 0.322, p<0.001), whereas it was adversely correlated beyond it (β=−0.222, 95% CI −0.272 to –0.171, p<0.001).

Multivariable regression revealed that 1-2 hours of WCS was linked to higher eGDR (β=0.296, 95% CI 0.107 to 0.484, p=0.002) as compared to no WCS for those with less than 7.32 hours of daily sleep. The association between weekday sleep and eGDR was adversely attenuated by the >2-hour WCS group (β=−0.568, 95% CI −0.970 to –0.167, p=0.005).

Overall, this study found a significant inverse U-shaped relationship between weekday sleep duration and eGDR, with an ideal duration of roughly 7.32 hours. It also found that WCS is only helpful in moderation and specifically for people who have weekday sleep debt, while it may be harmful to people who already get enough sleep. 

Source:

Fan, Z., Wei, R., Chen, T., Yan, X., Yin, S., Cao, Y., Akinyemi, L. I., Zhong, J., Shi, H., & Zhang, F. (2026). Association of weekday sleep duration and estimated glucose disposal rate: the role of weekend catch-up sleep. BMJ Open Diabetes Research & Care, 14(2), e005692. https://doi.org/10.1136/bmjdrc-2025-005692