7 Tips that Helps to Sleep Better and Lower Blood Sugar!
When you are diabetic, almost everything in life revolves around maintaining a normal blood sugar level. While you may be doing your best to eat well, exercise regularly and taking your medication on time, you may be ignoring an important factor that could influence your blood sugar levels. One study found that sleep deprivation could seriously affect your body’s ability to regulate glucose. Another Columbia University study found that among 68,000 women, those who slept five hours or less each night were 15% more likely to develop obesity than those who slept seven hours or more. If you want to maintain a healthy weight and stable blood sugar levels, here are seven tips to help you sleep better.
1. Try to Eat Early:
Going to bed feeling that your belly can burst with all the food you have eaten is not the best way to fall asleep. If you have dined too close to bedtime, you will feel full. Try to have dinner at least 2 or 3 hours before bed so you don’t feel too full to fall asleep. If you are one of those who take night snacks, make sure that these snacks do not exceed 200 calories. Eating too much and having trouble falling asleep can also catch you in a vicious circle. Lack of sleep increases your production of ghrelin (the hormone that makes you hungry) and decreases leptin (the hormone that tells you that it is full). This means that you will end up eating more and sleeping less.
2. Turn Off All Lights:
Human beings are conditioned to fall asleep in the dark and stay awake when there is light outside. An hour or two before going to sleep, turn off the lights in your room or use light bulbs. This prepares the brain to sleep instead of making it more active. When you are about to go to bed, turn off all the light sources in your room. This not only includes the bulbs, but also everything digital that has a light. If the phone has a flashing light, turn it down. Move your digital clock away from you and leave your laptop in another room.
“You can fall asleep much faster once your room is completely dark”.
3. Get Rid of Your Afternoon Coffee:
You may not think that drinking coffee in the afternoon can affect your sleep at night, but caffeine can actually stay in your system for about 8 hours. Caffeine not only makes it difficult for you to fall asleep, but it can also affect your sleep quality. You may not be having a deep and restful sleep when you are still fighting the effects of caffeine. Alcohol works the same way. You may pass out after a few glasses of alcohol, but once alcohol levels drop, your body wakes up again. This can be very dangerous when you are diabetic. One study found that only three nights of disturbed sleep can increase your blood sugar levels by 23%.
4. Do Not Exercise at Night:
Every Blood sugar patient needs to follow a good exercise regimen, but the night may not be the best time to do this. When you exercise, your body temperature increases. However, for a good night’s sleep, your body needs to cool down so you can release melatonin (the hormone that makes you sleepy). On the other hand, exercising at the end of the afternoon or at the beginning of the night gives your body enough time to cool down and release melatonin before it is time for bed.
5. Put Some Background Noise:
While a noisy environment can make it difficult for you to fall asleep, a little white noise to drown out other noises can actually help. If every time the car honks from outside your window you wake up, find more relaxing noises that help you fall asleep. You can turn on your fan to have a soft repetitive noise that can soothe you. You can also turn on an audio recording or buy a sound machine to get soft, relaxing sounds that are designed to help you fall asleep more easily.
6. Spray Soothing Aromas:
Inhaling fresh smells can help dissipate stress and allow you to fall asleep easily. But let’s face it, who has time to change their sheets every day? To mimic the smell of fresh sheets without having to do any work, spray your pillows with soothing essential oils. It is known that a mixture of lavender and chamomile is very effective in producing a feeling of calm and helping you fall asleep.
7. Keep Your Room Cool:
There is no perfect temperature to help you sleep better, but in general, a slightly cooler room can make falling asleep much easier. Any fluctuation in temperature during the night can wake you up and ruin your sleep. To keep your room cool enough to sleep, adjust the temperature between 15 and 21ºC.