Sleep Well to Keep Blood Glucose Levels Controlled

Create The Perfect Sleep Environment to Doze Off

Did you get the beauty sleep last night? If not, then there are higher chances of being victimized by Type 2 Diabetes (T2D). Recommending individuals to sleep sufficiently to stay healthy and fit is easier said than done. In between busy work schedules, night shift jobs, household chores, and childcare not many are blessed to sleep well. Even if all these are managed, there are some others who binge watch series and movies these days. With such very many problems, getting a good night’s sleep is a luxury now.

Sleep and diabetes are intangible. We are aware that overweight/obesity issues and a sedentary lifestyle can trigger diabetes but sleep is yet another important factor that has a powerful impact on sugar levels:

• Lack of sleep is one of the main reasons for increased blood glucose levels. It increases ghrelin (hunger hormones) and decreases leptin (fullness hormones) which makes sleep-deprived people reach out to eating more foods—this leads to weight gain putting the individual at a risk of obesity, the most predominant risk factor for diabetes.
• People with diabetes either don’t sleep soundly, have problems trying to sleep, or some oversleep, all of which are troublemakers

Sleep Deprivation & Insulin Resistance

A majority of T2D patients suffer from insomnia or reduced sleep quality caused mainly due to very high (hyperglycemia) or very low (hypoglycemia) sugar levels during the night. Poor sleeping quality or sleep deprivation causes insulin resistance due to which the insulin hormone is improperly used resulting in elevated blood sugar levels.

Also, individuals already suffering from high blood glucose levels find it troubling/annoying to go to sleep. There are a couple of reasons behind this:

• The fluctuating sugar levels together with many other diabetes-related problems might prevent the individual from sleeping. As a result, fatigue and restlessness set in ruining the person’s work efficiency and productivity the following day.
• Generally, diabetic people urinate frequently. Such frequent visits to the restroom throughout the night crushes the individual’s possibility of sleeping soundly.
• Some others keep thinking about their health condition bringing stress and anxiety upon themselves—this, in turn, imposes much more problems in the form of sleepless nights

On the contrary, oversleeping is also dangerous when it comes to diabetes. Sleeping for longer hours without eating or medications could result in irritation, sweatiness, and confusion while awakening the next day.

Effects of Sleep Deprivation
Sleep is the body’s way of relaxing both mentally and physically. The American Academy of Sleep Medicine and the Sleep Research Society recommends that every adult needs at least 7-8 hours of sleep to stay healthy, be active, and perform our chores efficiently. Sadly, many diabetics hardly sleep well for 5-6 hours which is devastating to their health.

Research studies show that individuals with short sleep durations were at a higher risk of prediabetes compared to those sleeping for at least 7 hours. Incidentally, the effects of sleep deprivation is more pronounced in men than women. One study focused solely on men and found that sleeping for extended hours improved the body’s use of insulin and hence, reducing the risk of T2D.

The direct effect of lack of sleep is spike in insulin resistance but the other effects such as trouble with weight loss, improper functioning of the immune system, increase in BP levels, and an urge to binge-eat junk food indirectly promote the risk of diabetes. Each of us require quality sleep to start a new day with energy. Loss of sleep disrupts the individual’s decision-making skills and might even lead to faulty food choices that includes picking calorie-rich foods that promote weight gain. Also, sluggishness exists in some people due to lack of energy which institutes a sedentary lifestyle. Get in touch with nutritionist/dietitians to correct lifestyle practices, lose weight, and stay healthy. There are higher risk of smoking and alcohol consumption in individuals lacking enough sleep. Such behaviors are extremely unhealthy, each being a ticking time bomb on disrupting blood sugar levels.

There is also study evidence showing that diabetics who do not sleep well are at an increased risk of cognitive decline in their later stages of life.

Tips That Befit a Good Sleep
Given below are a couple of easy and practical ways in which individuals can improve their sleep quality.

• Engage in some physical activity during the day to sleep peacefully during the night
• The bedroom must be dim, pleasant, cool, quiet, and relaxing
• Avoid using any electronic gadget at least an hour before bedtime. The radiations coming from smartphones and laptops disrupt sleep affecting metabolism and sugar levels
• De-stress as much as possible with yoga and meditation
• Relax and unwind before bedtime—taking a shower, reading a book, or listening to some soothing music helps
• Finish dinner by 7.30 PM, avoid caffeinated drinks, and never snack after dinner

It is a known fact that quality sleep is necessary for an active and healthy lifestyle. When it comes to people with diabetes, sleeping well becomes even more important to dissuade changes in blood glucose levels and other related issues such as increased risk of obesity. Failing to adhere to regular sleep schedules can result in further health-related problems. Hence, it is better to comply with the tips given above and sleep well for your well-being.