Mission Delivery: Healthy Living
You Are in Charge!
Healthy Living=Healthy Choices
Week 11: Did you know that sleep is vital in managing type 2 Diabetes?
Experts show that sleep is very important in managing type 2 Diabetes. According to the Centers for Disease Control and Prevention, 35 percent of Americans report getting less than the recommended seven to nine hours of sleep each night. This rampant deprivation has consequences, and not just grogginess: People who don’t get enough sleep are prone to a slew of health problems, including type 2 diabetes.
Evidence that sleep and diabetes are connected has been established by assessing the health and sleep habits of groups of people. A 2010 study in Diabetes Care found that people with sleep problems—difficulty falling or staying asleep, sleeping fewer than five to six hours a night or more than eight to nine hours—are more likely to develop type 2 diabetes than sound sleepers
Here are the experts’ top tips for more restful nights.
Set a schedule. Going to bed and waking up around the same time every day (yes, even on weekends) can help the body establish a healthy sleep/wake cycle.
Avoid nicotine, caffeine, and alcohol. These substances can disrupt sleep and should be avoided, especially in the evening.
Get in the mood. A soothing bedtime routine can ease the transition from wakefulness to sleepiness. Try getting into the habit of taking a bubble bath or listening to peaceful music just before lights out.
Exercise earlier in the day. People who are physically active sleep better. However, stimulating activity just before bedtime can actually keep you awake, so do your exercise in the morning or right after work for the best results.
Better your bedroom. Turn the room into a sleep-friendly environment by making it dark, quiet, relaxing, clean, and not too hot or too cold. Mattresses and pillows should be comfortable. Also, don’t eat, work, or, of course, smoke in bed; remove TVs, computers, and other gadgets from the bedroom.
Don’t go to bed on a full or empty tank. Eating a big meal or drinking too much just before bed can cost sleep because of heartburn or the need to make a late-night bathroom run. But a rumbling tummy can also rob you of precious sleep, so find a happy medium for dinnertime.
Consider medication. If you’ve tried everything and adequate z’s are still elusive, it may be time for extra help from a health care professional. Effective sleep aids are available by prescription and over the counter. But don’t start taking sleeping pills without talking to your doctor first; they may interfere with other medications you are taking, and they don’t all affect sleep the same way. And if you think you may have sleep apnea, consult a specialist.
For more information about this article please visit our website at http://forecast.diabetes.org/print/2838.
-Your Mission Delivery Team