Bad sleep habits may set you up for poor blood sugar control.

Sleeping for less than 6 hours or more than 9 hours per night was associated with an increased risk of diabetes in a recent study. These same poor sleep habits also were linked to impaired glucose tolerance, a condition marked by higher-than-normal blood sugar levels. Aim for 6 to 8 hours of sleep per night.

Researchers don't know exactly why poor sleep habits contribute to overall health risks. Hormones linked to sleep and wake cycles may play a role. A recent study revealed that sleep deprivation reduces levels of leptin, an appetite-suppressing hormone. If you have trouble sleeping, practice good sleep hygiene: go to bed at the same time every night, avoid caffeine or large meals late in the evening, exercise regularly earlier in the day, sleep in a cool, dark room, and unwind before bedtime. Getting the right amount of sleep is only one part of reducing diabetes risk. Exercising regularly, maintaining a healthy weight, and following a healthful diet also can help reduce risk.

Association of sleep time with diabetes mellitus and impaired glucose tolerance. Gottlieb, D. J., Punjabi, N. M., Newman, A. B., Resnick, H. E., Redline, S., Baldwin, C. M., Nieto, F. J., Archives of Internal Medicine 2005 Apr 25;165(8):863-867.