Sleep And Health, Diabetes And Sleep, Inadequate Sleep, HealthnFitness
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Good sleep and enough sleep is very important factors in overall health and in diabetes management in particular. Scientists continue to find connections between diabetes and hormones, chemicals in our bodies that send important messages to our brain.
It turns out that inadequate sleep disrupts a couple of very important messages that raise the risk for diabetes in the first place and can sabotage diabetes management efforts for those people among us who are already suffering from the disease.
Cortisol is sometimes called the stress hormone, and it plays a critical role in what's known as the fight or flight response to threats, the survival response.
Cortisol raises blood pressure and increases blood sugar production for heightened awareness and bursts of energy. But studies show that chronic stress stimulates higher levels of cortisol, even though we're not threatened.
And inadequate sleep can put us into a state of chronic stress. Those constantly high levels of cortisol also promote insulin resistance, in addition to increasing blood sugar, and higher blood pressure, a bad combination for diabetes management.
Inadequate sleep also disrupts the balance between our appetite hormones, stimulating the hunger hormone ghrelin, and depressing the "I'm full" hormone, leptin.
As a result, sleep-deprived people tend to overeat and crave high-carbohydrate foods, another bad combination for diabetes management and weight management too, for that matter.
Overall, sleep deprivation depresses activity in the thinking part of our brain, making us more likely to eat compulsively.
And what do you think chronic exhaustion does to your motivation to exercise? All in all, failing to get enough quality sleep can wreck even the most dedicated diabetes management efforts and promote those other health problems, like high blood pressure, that really puts our health at risk.
So, are you getting adequate and quality sleep? For most adults, that means regularly getting seven to eight hours of quality sleep each night according to the National Institute of Health.
If you're not getting enough sleep or restful sleep, here are a few tips that will help. First, make sleep a priority as this is very necessary for our health.
If we are to say that there's nothing there that will change your life as adequate sleep can, then it will be correct up to some extent.
Make sleeping hours regular. Our bodies adjust to patterns. It's best to go to bed and wake up at the same time every day, even on weekends.
Create the right environment for quality sleep. Avoid using the bedroom for work or entertainment like TV. Try managing your room darker by switching off all the lights and being as quiet as possible it can.
And, use a comfortable mattress and pillow. Wind down before bedtime. Avoid big meals late in the day, strenuous exercise, and also avoid reading mind-stressing novels.
Try a hot bath or shower to relax. Lastly, get professional help for real sleep problems. Sleep apnea is often associated with excess weight, and so it's common among people with diabetes, and can be dangerous.
Snoring, gasping, long gaps between breaths, and choking are common signs. Talk with your physician about sleep apnea. Sleep cycle problems, including difficulty sleeping, or excess sleeping, can be signs of depression as well.
Depression is more common among people with diabetes, but depression can be treated too, so don't wait. Sleep is a diabetes lifestyle priority that many don't think about, and many others don't pay enough attention to.
But the research is clear; regular, adequate sleep is one more way to better manage blood glucose and improve our heart health. It's easy and it's free. Just make the decision that your health is more important than whatever keeps you up too late.
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