Sleep habits

 *TYPE 2 DIABETES AND SLEEP* 

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 Eat, Breathe, LIVE: 

 Sleep is as essential to health as nutrition and exercise .Sleep is important to regulate a large number of the body’s processes.

 People, who regularly lack sleep, will feel more tired throughout the day and more likely to eat comfort foods.

 High blood sugar levels/ Hyperglycaemia can cause less comfortable sleep–making feel too warm or irritable and unsettled; Using  wash rooms / rest rooms/ toilet during the night; lethargy / day time tiredness during the morning and after meals.

 Low blood sugar/ hypoglycaemia disrupts sleep pattern and leads to difficulty waking up in the morning and tiredness throughout the day.

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 * To promote better sleep:* 

 Keep your blood glucose under control 

 Incorporating  exercises into each day

 Reduce your caffeine intake

 Avoid or minimize napping-short sleeps

 Naps should be kept relatively short—around 20 minutes—and limited to the early afternoon. Napping any later is likely to throw off your ability to get to sleep at night

 Ensure your bed is large and comfortable enough– and pillows at a comfortable height

 Ensure your room is cool, dark, calm and free from noise –make use of ear plugs, if required. Removing all light from the room, using light-blocking curtains, creates an atmosphere that is conducive to sleep

 Create/Stick to a regular bed time/schedule-Stay regimented in your sleeping patterns- train body to get a good night’s sleep by going to bed at the same time every night, and wake up at the same time each morning, including weekends. Body will naturally start to get tired and automatically wake itself up

 Incorporate into the routine--having a few sips of relaxing tea, meditating, or doing deep breathing exercises before closing eyes

 Remove distractions-Curb the use of electronics in the bedroom-Television is a no-no in the bedroom, Watch TV in another room, and turn it off at least an hour before hitting the bed

 Close cell phones (30 minutes before bed, though doing so an hour or two earlier) and e-readers at night because the glow can make stay awake. Text messages throughout the night beep up, so turn off your phone

 An alarm clock instead of using cell phone’s alarm app

 Exposure to bright light—even from a smart phone— not only disrupts sleep but can also alter metabolism and mess with weight

 Blue light exposure is linked to an increase in insulin resistance, causes the body’s decreased ability to move blood sugar from bloodstream to cells to be used for energy. Blue light exposure at night may increase the risk of weight gain and obesity

 Try reading a book or listening to relaxing music instead. Switch to old-fashioned books to read before sleep to quiet mind and lessen the strain on eyes

 Stay away from stimulants at night-Avoid drinking caffeinated beverages, exercising, and doing simple work around the house at night

 The only type of evening workout is a slow-paced yoga session that can prepare body for sleep

 Get out of bed and do something in another room when can't sleep. Go back to bed when feeling drowsy

 Use the bed only for sleeping. Don't lie in bed to watch TV or read. This way, bed becomes a cue for sleeping, not for lying awake

 Some physical activity during the day, with as little as 10 minutes of aerobic exercise showing benefits to induce sleep

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 *The bottom line* 

Consider one or more lifestyle changes to improve the quality of sleep. One small change, can make a big difference. To start to form a habit it takes about three weeks, so it’s important to keep at it every day.

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 *Recommendations* to improve sleep are:

 Learn relaxation and breathing techniques.

 Listen to a relaxation or nature sounds.

 Get regular exercise, no later than a few hours before bedtime.

 Don't use caffeine, alcohol, or nicotine in the evening.

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