We spend about a third of our lives sleeping, in order to restore mind and body and maintain good health. Yet sleep is one of the first things cast aside in lieu of other activities, making it very hard for a person to get the recommended 7-8 hours of sleep each night. While most people know that sleep is important for your overall health, did you know that getting too little sleep can affect diabetes?
A lack of sleep is linked to an increased risk for developing Type 2 diabetes according to the CDC, and fewer than 6 hours of sleep can make you about 3 times more likely to have high blood sugar. Getting fewer than the recommended amount of zzz’s also causes people to turn to not only more, but less healthful foods, to get the energy needed to make it through the day. The link between diabetes and sleep is a give and take, and having too high of blood sugar can keep you up at night craving water and needing to use the bathroom, while too low of blood sugar can cause restlessness throughout the night.
Because proper quality and duration of sleep plays such a key role in helping blood sugar control, we’ve compiled some tips to optimize your slumber each night!
Keep It Consistent: Set a bad time and wake up time- and stick to it every day, including the weekends. This consistency will improve your body’s circadian rhythm, helping you feel more refreshed and not reaching for so much sugar-spiked coffee in the morning.
Power Down: Turn off the TV and put away all devices about an hour before bed. The blue hued lights trick your brain into staying alert and social media keeps your mind active. Darker conditions help your body release a hormone called Melatonin, a natural sleep hormone.
Snack Smart: Avoid large meals before bed, and definitely steer clear of caffeine! It’s best to drink water or herbal tea for hydration, and have a healthy, naturally calming snack such as yogurt, bananas or berries.
Feel The Burn: Always be sure to exercise regularly- not only is it good for your overall health and keeping diabetes symptoms under control, but it helps burn off excess energy allowing you to be ready for a great night’s sleep.
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