A Growing Concern in Mexico
In Mexico, where millions live with type 2 diabetes, experts warn that improving sleep quality is crucial to prevent complications.
Elderly insomnia is not just a sleep issue; recent studies link it to metabolic deterioration that can lead to type 2 diabetes.
A Troubling Scenario Requiring Attention
Type 2 diabetes poses a significant public health challenge in Mexico.
According to the Mexican Social Security Institute (IMSS), over 7 million diabetes detections have been conducted by the end of October 2025, and it is estimated that 14 million adults aged 20 to 79 live with diabetes in the country.
Mexico ranks second in America with the highest number of adults suffering from this condition, only behind the United States.
In this context, the relationship between sleep, metabolism, and aging becomes relevant, especially in a population where sleep disorders are common.
Why Insomnia Can “Wake Up” Diabetes
The connection between poor sleep and metabolic alterations is no longer just hypothetical.
Insufficient or fragmented sleep affects hormonal regulation, increases oxidative stress, and decreases insulin sensitivity.
“Insomnia disrupts glucose metabolism… it can lead to insulin resistance and eventually type 2 diabetes,” explains Dr. Nadia Alejandra Rivero Segura, a medical researcher at the National Institute of Geriatrics (INGER).
“Insomnia can induce diabetes… and poorly controlled diabetes can cause chronic pain, neuropathies, and increased nocturnal urination, which fragments sleep.”
A Greater Risk in Older Adults
Aging involves physiological changes, such as muscle loss, decreased metabolic efficiency, and circadian rhythm alterations, making the body more vulnerable.
When these natural processes are combined with insomnia, the metabolic risk escalates.
Dr. Rivero Segura explained in an interview with El Economista that her lab has demonstrated that insomnia accelerates biological aging through what are called epigenetic clocks, leading individuals aged 70 to cellular equivalents of 90 or 100 years old.
Moreover, she found patterns related to cellular pathways linked to:
- Neurodegenerative diseases
- Proteostasis alterations
- Oxidative stress
- Cellular energy dysfunction
The IMSS reports providing over 19 million annual attendances to people with diabetes, focusing on achieving metabolic control and improving quality of life.
Key Recommendations for Older Adults and Their Families
According to the expert, these are the priority actions or key recommendations for older adults and their caregivers:
- Maintain regular sleep schedules
- Avoid screens before bedtime
- Reduce coffee, sugar, and stimulants after 6 p.m.
- Prioritize a diet rich in tryptophan
Walnuts, almonds, pistachios, and seeds help synthesize melatonin.
- Identify warning signs
Nocturnal awakenings, pain, morning fatigue, irritability, increased nocturnal urination.
- Seek professional help
The expert recommends consulting sleep clinics, like the UNAM’s, and avoiding benzodiazepines, preferring cognitive-behavioral therapy for insomnia.
Avoid Alcohol and Sleep-Inducing Medications
In addition to maintaining healthy sleep hygiene habits, the expert highlighted common practices that can worsen sleep, especially in older adults with metabolic conditions.
Dr. Rivero Segura pointed out, for example, that alcohol “can create a stupor or drowsiness feeling, but […] it will generate aldehydes and ketones that dehydrate you […] and in the long run, it will also impact your sleep quality.”
In other words, although it may seem to help with sleep, it does not allow for restorative sleep and can worsen dehydration and discomfort the following day.
The expert explained that traditional practices for treating insomnia in older adults, such as using benzodiazepines, are also being abandoned.
“This was usually recommended for older adults, but the problem is that it generates tolerance, addiction, and cognitive deterioration.”
Therefore, she noted that these are being replaced by safer interventions like cognitive-behavioral therapy for insomnia (TCC-I) and relaxation techniques.
She also warned about routine melatonin use.
“There are already articles mentioning that chronic melatonin consumption is associated with osteoporosis.”
The expert also referred to the popularity of magnesium (such as magnesium citrate) and mixtures containing GABA or melatonina, widely promoted by influencers:
“They do work, but there are no formal studies telling us about the consequences of daily consumption of these supplements.”
She added a special warning for people with diabetes: “Magnesium citrate is salt, and individuals with diabetes usually already have compromised glomerular function. If you’re going to administer magnesium, you’ll end up harming the individual before curing them.”
Her central recommendation is to prioritize non-pharmacological interventions, i.e., diet, exercise, sleep routines, stress management, before resorting to supplements or medications.
A Preventive Approach is Necessary
To mitigate the insomnia-diabetes double route, comprehensive strategies are required:
- Sleep assessment in diabetes consultations.
- Education for caregivers.
- Public health programs connecting sleep, aging, and metabolism.
- Non-pharmacological interventions as the foundation of treatment.
Insomnia is not a “minor” issue in later life; it’s a factor that can accelerate type 2 diabetes, affect memory, deteriorate mobility, and reduce healthy life expectancy.
“Sleeping is not wasting time; it’s fundamental for overall health and achieving healthy aging,” Dr. Nadia Rivero Segura concludes.
Sleep 7-8 hours.
“Older adults also need 7-8 hours of sleep; saying they need less is a myth and prejudice.”
Blue light delays melatonin production.
4. Moderate physical activity
Exercise synchronizes biological rhythms and promotes restorative sleep.
