- Diseases, Disorders & Conditions
Importance of Sleeping for Diabetes
Sleep depends on the needs of every individual. Albert Einstein sleeps ten hours a day while another famous scientist Thomas Edison considers sleep a waste of time. Albert Einstein died at the age of seventy six (76) because of abdominal aortic aneurysm while Thomas Edison died at the age of eighty four (84) due to complication of diabetes. There are many other factors that cause diabetes but lack of sleep is really one of the main possible reasons or root cause.
Many experts recommend six to eight hours of sleep everyday. Plenty of sleep is as important as diet and exercise not only for diabetic but for everyone. Lack of sleep can cause many serious illnesses. It is the number root cause not only because lack of sleep can lessen your immunity, it can also lead you to obesity which is also linked to many diseases.
Here are some of the importance of sleeping for diabetes.
- Proper amount of sleep helps your body produce a good amount of hormon leptin which controls your appetite. It makes you feel as if you are always full. Likewise, if you have too little sleep, your body produce ghrelin which causes your body to crave for food. This can also lead to weight gain or obesity because people tend to crave for foods rich in carbohydrates or fatty and salty foods.
- Lack of sleep can cause high blood sugar level. Studies show that even young healthy men have higher glucose intolerance level when they have a lack of sleep for seven consecutive nights. Though it is usual for young healthy men to bring back their glucose to normal level as soon as they have plenty of sleep.
- Little sleep makes your body produce a high level of the stress hormone called cortisol which increase insulin resistance.
What will happen if you sleep more than eight hours a day? Can it control diabetes? There's no concrete evidence that more than eight hours of sleep each day can cure diabetes, but lack of sleep can worsen your sickness.
Tips to have a better sleep.
Diabetes is a hereditary disease. But some people develop it too by poor eating and sleeping habits. So if you suspect that you are vulnerable to this kind of disease, take some action now before its too late. Correct your sleeping and eating habits. Diabetes is an extremely serious disease and once you have it, you cannot cure it. What you can only do is to prevent its complication. But don't ever think that your life is worthless when you have diabetes. You can still enjoy life as long as you follow your doctor's advice.
If you find trouble getting to sleep, here are some of the tips you might want to consider to have a better sleep.
- Stick to your bedtime schedule - Be consistent and train your body to get a better sleep. If you always sleep at nine (9) o'clock and wake up at five (5) in the morning, sooner it will become your body clock. Even without using an alarm clock, your body will automatically wake you up. The same goes when it is time to sleep. The time will come that you will never have to force yourself to sleep at night, you will feel the need to sleep automatically without doing anything. I know it is easier than done, but this is the first thing you can do to have a regular bedtime sleep. Stick to your schedule as closely as possible. Avoid taking long naps during the day to avoid trouble falling asleep at night.
- Comfortable Bedroom - Eliminate all possible disturbance during your sleeping hours. Turn off the lights. Use dark curtains to keep your surroundings dark. Keep your bedroom cool and comfortable. The low room temperature inside your bedroom might interrupt your sleep when you feel the need to grab your comforter or blanket.
- Relax before you sleep - Don't think too much when you go to the bed. Save your problems for tomorrow. If you go to bed but can't get to sleep after more than twenty (20) minutes try relaxing activities like taking a hot bath or reading a book but never your Facebook. Facebook might keep you reading and looking for more which can entertain you for several hours. It is not good because you can find funny videos which can keep you awake and laughing all night. The same goes on watching television. Keep away your laptop or smart phone because a single beep might attract you to open your message and read it. Continue working on your job assignment for the next day. Sleep is your number one priority. Don't let your health suffer.
- Exercise during the day - Exercise is very important for diabetics because it can you help you get sleep better, but you should do it at least six (6) hours before going to bed. Exercise improves mental alertness. Reserve it during the day.
- Eat on time - Avoid heavy meals two (2) hours before sleep because it can cause indigestion and will make you feel uncomfortable. Always eat on time and do not go to bed when you are hungry. Aside from it is very difficult to sleep when your stomach is empty, it is not good for you to take carbohydrates before going to bed.
- Avoid Caffeine and Nicotine - Caffeine is an active ingredient found in chocolate, coffee, tea, and caffeinated beverages like Pepsi and coca cola. You should also avoid hitting cigarettes before going to bed because nicotine will make you stay late up all night. It will make you alert all night.
By getting plenty of sleep you can keep your blood glucose under control, if your blood glucose is under control, you will never encounter any trouble getting good night sleep.
Diabetes should not be a reason to ruin your life. It is not the end of the world. Not because you have diabetes, you will not live long. Remember Thomas Edison live longer than Albert Einstein. Just follow your diet, have some exercise, eat healthy, get plenty of sleep and follow your doctor's advice in maintaining and controlling your blood sugar.