It’s a well-known fact that not getting enough sleep is bad for your overall health. But did you know that not getting the recommended 7-9 hours of sleep each night can also increase your risk for Type 2 diabetes? The Centers for Disease Controls have discovered that 35% of Americans aren’t getting enough sleep each night and are more prone to multiple health complications including diabetes. The reason why lack of sleep contributes to the development of diabetes has yet to be completely understood, but researchers think it may be due to high blood pressure, metabolism rates, and blood sugar levels that are affected during irregular sleep patterns.
No matter the cause, preventing the lifelong disease of diabetes from affecting your life can be as simple as including a few more hours of sleep into your day. There are multiple ways in which you can help gain those needed extra hours of sleep, or ways to help stay asleep throughout the night. Podiatrist Harvey Danciger recommends the following tips to ensure your night’s rest is consistently beneficial for your health. They include:
1. Maintain the same sleep schedule. To establish a healthy sleeping cycle, it’s important to go to bed around the same time each night and wake up around the same time as well.
2. Keep your alcohol, caffeine, and nicotine intake to a minimum. These substances can disrupt sleep, especially if they are taken at nighttime before going to bed. Decrease the amounts you intake and try to avoid them completely in the evening.
3. Get in a relaxing mood before going to sleep. Having a nightly routine of reading, listening to music, or taking a bath before you go to bed, can help encourage the transition from being awake to sleeping.
4. Exercise during the morning hours. People who are physically active tend to sleep better overall. However, working out in the evening can actually keep you awake longer during the night. So try and get in your exercise during the early daytime if possible.
5. Consider medication. If you can’t get a good night’s sleep no matter what you’ve tried, it may be time to talk to your physician about your options for sleep medication.
Give your body the rest it needs to recuperate, relax, and to help prevent medical problems such as diabetes. Are there any other helpful tips you use to maintain a healthy sleeping schedule? Please share by commenting below!