Required Resting For Diabetes
Getting a Good Nights Sleep?
How’d you sleep last night? Did you sleep through the night or like me, do you wake up throughout the night? I usually wake up to go to the bathroom. Then when I come back to bed, I sit there and stare at the television, which has no sound, but the picture is there.
Or did you wake up this morning feeling like you got no rest last night? Did you know that there is a certain amount of required resting for diabetes control?
The recommended number of hours to sleep is about seven hours a night. But only one out of three of us are getting that seven hours on any given night. Centers for Disease Control and Prevention.
With the kind of sleep that I have been getting, (which is more like a chronic sleep loss that keeps accumulating more and more with each passing night) it is pretty hard on me. I know that if I am plagued by it, then there are thousands more who have the same problem. It was one of the definite reasons that increased my risk of type 2 diabetes.
From Joslin Diabetes Center, Robert A. Gabbay, M.D., Ph.D., Chief Medical Officer and Senior Vice President says that not enough of the required resting for diabetes intervention, can increase our risk of becoming diabetic because it changes the way we process glucose.
Our bodies release stress hormones as well during this time and it affects our blood sugar levels. It is clear through studies, that people with poor sleep qualities have actually become resistant to insulin and are then at risk for developing type 2 diabetes if they are already pre-diabetic.
People who have type 2 diabetes are prone to having sleep problems; it’s a pretty common thing. About fifty percent of us folk also have sleep apnea. This is a condition where one stops breathing for a short instant or segment of time while sleeping. They feel abnormally tired while awake during the day too.
Now with research, it has been confirmed that insulin resistance is a product of sleep apnea and also an increased appetite.
The people who get treated for sleep apnea will wear an oxygen mask while sleeping. This will help decrease their insulin resistance and even improve their blood sugar levels. These people might even feel like new because they get their energy back.
If pre-diabetic, plenty of sleep could possibly even ward off type 2 diabetes, while even if already diabetic, plenty of sleep could also give better control of blood sugar levels.
If you are not getting adequate sleep at night, you need to determine what is keeping you up.
Sleep destroying activities:
Avoid: Anything that could promote anxiety. Don’t watch television. Don’t check work email. Don’t read books that are provoking or stimulating anxiety. Don’t engage in anything that is not relaxing before bedtime. These kinds of things would make it impossible to go to sleep. Make an hour before you head to bed as relaxing and serene as you possibly can.
Do not use your digital devices just before you try to sleep.
Using digital devices right before you go to sleep. “At bedtime, you want your body to think it’s time to sleep, but exposure to light signals that emit from digital devices make your brain think it’s daytime, making it more difficult to fall asleep,” says Dr. Gabbay.
A National Sleep Foundation study showed that 95% of the Americans polled, revealed that people are on their computers, playing video games, or used their cell phones up to and within the hour before they went to bed.
If you have an inconsistent sleep schedule. We need to try to set up a routine before bedtime; one that we follow every night. In order to get us ready to sleep go to bed at the same time every night and get up at the same time every morning. The trick is that you must stick to it.
Required resting for diabetes is a goal for better health.
Cocktails to help us unwind. This is by far one of the worst things we can do. Alcohol is considered a depressant and it suppresses the rapid eye movement which is a phase of our sleep where we are dreaming. So avoid drinking alcohol late in the day.
Distraction free bedroom. Sleeping in a dark quiet room, free of light and noise. It is also wise to invest in a comfortable mattress.
Exercising is a no no before bed. For most, exercising at night will be more arousing. Try to exercise vigorously several hours before bed. You will be more tired and ready for sleep.
If you can’t sleep at night, or just aren’t getting a good night’s sleep, you need to do something about it now. If you change things around and follow the above just for a while, and find that you still are not getting better sleep, maybe it’s time to speak with your physician.
Perhaps your sleep problems are due to another cause. This could be to a wide range of things. Anxiety, depression, problem solving at night can rob you of the much needed rest or sleep. A doctor can help you pinpoint problem areas.
I have more to contribute to sleeping issues and the sleep that we all are in need of. This will be an ongoing discussion; at least for a while. If I can make the commitment to get the help that I need so that I get better sleep, then I can at least share with you what I am learning too.
If you have any comments or questions, please leave them for us below!
Thanks for coming by to read our thoughts and hopefully I can give some ideas that will help.