Sleep And Diabetes

If the reveries of prolonged sleep on weekends excites you then you are at the right place.

It is very important to have adequate sleep every day which might sound like a distant dream for most of us. Researchers warn sleep deprivation may boost Type2 diabetes by 20 percent however, a recent study suggests that just two days of extra sleep might reverse that risk, even if it’s for a short term.  

Poor sleeping patterns impact personal health and may cause serious psychological distress especially in people suffering from diabetes. Studies have also found that irregular sleeping schedules are correlated with high blood sugar, even in non-diabetic people. There are many other ways to look at this such as the fact that people with irregular sleeping schedules follow a turbulent diet. Excess calorie intake after dinner reduces energy expenditure, increases weight, and destructive changes in how the body uses insulin.

Sleep deprivation increases the circulating levels of ghrelin, the hunger hormone, and decreases levels of leptin, the hormone-producing that produces the feeling of satiety. To compensate for lower energy levels, people who sleep poorly may find comfort in foods that raise blood sugar that may eventually put them at risk of obesity, which is a risk factor for diabetes. 

 

Common Sleep Disorders In People With Diabetes

 

Obstructive Sleep Apnea (OSA): OSA is a sleep-related breathing disorder characterized by the collapse of the upper airway leading to the cessation of airflow in the setting of continued respiratory effort resulting in frequent arousals causing fragmentation and symptoms of excessive daytime sleepiness. In most scenarios, the person is not aware this is happening, although a bed partner may observe snoring and gasping.

Restless Legs Syndrome (RLS): RLS is distinguished by a constant urge to move your legs. It’s most common in the evening hours, which can make it harder to fall or stay asleep. It is commonly observed in Type2 diabetes and marked by tingling or other irritating sensations in the legs that can interfere with getting to sleep. 

Some Tips To Improve Your Sleep Quality 

 

  • Maintaining a healthy diet while regularly monitoring your blood glucose levels helps in having mindful sleep. 
  • Chamomile tea, an hour before going to bed , boost immunity, aids in digestion, and has anti-oxidants and anti-inflammation properties. 
  • Regular physical exercise helps in maintaining normal glucose levels and it also aids in uninterrupted sleep.
  • Alcohol and nicotine may have adverse effects on your sleep patterns so, try to avoid them, at least an hour before sleep.
  • Adding fiber-rich foods to your diet may slow the absorption of sugar and help improve blood sugar levels which again helps night
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