Sleep and Diabetes
Sleep and diabetes, according to studies seem to affect each other. Millions of people are affected by sleep loss and sleep disorders, which is costly to the health care industry and lost productivity. All of the loss in sleep creates a “sleep debt” for the body, one that will eventually need to be repaid. Your overall health is dependent on the amount and quality of sleep you get each night.
Studies have shown that people who get less than 6 hours of sleep each night are prone to have abnormal
blood sugar levels
and more at risk of developing diabetes than people who sleep longer. So while a person sleeps the body increases production of an appetite suppressor, called leptin and decreases the appetite stimulant called grehlin. This also contributes to our nation’s obesity rate. Research also indicates that people who get less sleep are more likely to prefer eating high calorie foods with high
carbohydrates,
such as “comfort” foods in comparison to those who sleep 7 to 8 hours a night.
There is also a distinct rise and fall in blood sugar levels during sleep at different sleep stages. When the person is not getting enough sleep or their sleep is disrupted the patterns are not completed. The research also shows that sleep deprivation increases
insulin resistance
making it harder for
medications,
diet and exercise
along with other options important in treating diabetes to work.
Sleep and Diabetes Tips to Help You Fall Asleep
1) Take a warm bath and use lavender or chamomile body wash or bath salts to help relax the body or mind.
2) Drink a small cup of relaxing tea, such as Chamomile, Valerian Root, or Catnip tea.
3) A warm glass of milk. This is due to the plentiful levels of tryptophan an amino acid. Once tryptophan reaches your brain it boosts production of serotonin, a neurotransmitter that helps you sleep. The warmth of the milk makes your body more comfortable in absorbing it, since the milk and your body temperatures are closer to the same temperatures.
4) Melatonin is a hormone made by the pineal gland in the brain that helps control your sleep and wake cycles. Your body clock controls how much melatonin your body makes. So depending on how much light or darkness your body experiences will determine the rise and fall in the levels. Melatonin levels drop with age and some adults make very small amounts to none at all. Taking melatonin supplements occasionally can help the body return to a better night sleep.
5)
Magnesium.
Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has been use for people with restless leg syndrome.
6) Comfort. Make sure your clothes, pillow and mattress are comfortable for a better night sleep, allowing you to wake up feeling refreshed and well rested.
7) Avoid sugary or grain snacks before bed. These will raise the blood sugar and inhibit sleep. Later, when blood sugar drops too low, you might wake up and not be able to fall back asleep.
8) Avoid caffeine and
alcohol
before bed as these will disrupt the body’s natural cycle since the body will be trying to remove them from its system and may keep you from falling or staying asleep.
9) Use your bed for sleeping. Try to avoid watching TV or working from your bed, you may find it harder to relax when you try to fall asleep in bed.
10) Listen to a relaxation CD. Many people find that listening to nature sounds such as the ocean, forest, or rain to be soothing for sleep.
These are some of the important factors relating sleep and diabetes that can impact your health, so for better overall health get enough sleep, exercise and eat right.
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