Good Sleep is Essential for Good Health
Understanding the Power of Sleep
In addition to helping you start the day feeling well-rested and energetic, getting a good night’s sleep can help your metabolism work better. Restorative sleep is also important for brain tasks like memory, learning, and managing emotions.
When you don’t get enough high-quality sleep, your body may not use insulin as effectively, which can raise your blood sugar levels. Conversely, elevated blood sugar levels may interfere with your ability to sleep well. So a potential benefit of reversing your prediabetes may be a more restful night’s sleep!
A bad night’s sleep can also raise your cortisol levels, which are part of the body’s fight and flight response. This in turn can raise your blood sugar.
Finally, some people with prediabetes also have sleep apnea, in which their breathing stops and starts many times a night. This interferes with restful sleep, raises stress hormones like cortisol, and is associated with increased risks of cardiovascular disease. Losing weight and improving your diet can help improve the symptoms of sleep apnea. Some people also need to use a machine, called a CPAP (continuous positive airway pressure), that helps keep their airway open as they sleep.
How to Get a Better Night’s Sleep
Follow these steps to help you get the sleep you need.
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Have a sleep routine: Go to bed and get up at the same time every day, and establish a relaxing ritual that readies your body for sleep. Turn off screens an hour before bedtime, and write down worries or “to-do” lists to get them out of your head. If you’re not able to fall asleep, don’t lie in bed worrying about not sleeping. Get up and do something relaxing until you feel tired.
Create a sleep oasis: Ensure your bedroom is cool, dark and quiet, and that your bed and pillow are very comfortable. Silence electronics and banish pets from the bed. Use blackout shades, or an eye mask and ear plugs.
Watch food and drink: Avoid caffeine from noon on, and avoid drinking liquids two hours before bedtime to reduce late-night trips to the bathroom. If you eat a heavy evening meal or consume alcohol, finish three hours before retiring.
Add sleep-helping daytime activities: Get outdoors for at least 15 to 30 minutes of natural light each day. Plan regular physical activity, but finish strenuous exercise within four hours of bedtime. And don’t nap, even after a bad night’s sleep.
De-stress for Success
While it’s normal to have some stress, feeling overly stressed for extended periods of time can negatively impact your health. Studies suggest that chronic stress can increase blood sugar levels and worsen insulin resistance.
You may be tempted to use sweets, other high-carb comfort foods, or alcohol to cope when you’re feeling overwhelmed. However, doing so will ultimately worsen stress — not to mention your health – rather than improve it.
Although you can’t avoid all the stress in your life, you can take steps to manage it in a healthy way.
To minimize stress, try these tips and ideas:
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Manage your response to stress. Most of our day-to-day stressors are understandably frustrating but rarely serious enough to warrant jeopardizing our health. Next time you feel stressed when you’re stuck in traffic, upset with a co-worker, or dealing with problems at home, take a deep breath and try to put the situation in perspective.
Make time to relax. It’s important to take some time out every day just for you. Even if you’re extremely busy, aim to spend at least 10 minutes of your day sitting in a quiet room alone or going for a short walk outdoors.
Call or meet up with a friend to talk. Keeping your concerns or frustrations to yourself won’t help them go away and may even worsen your stress levels over time. Although talking about these concerns may not resolve the issues, confiding in a trusted friend can help relieve stress, make you feel heard and supported, and possibly give you a new perspective on the situation.
Consider mind-body relaxation practices. Research shows that meditation not only reduces stress but may also lower blood sugar and insulin levels. Tai-chi and deep breathing are other mindfulness practices that can help you manage stress.
Feel Like You've Tried Everything? Always Seek Professional Help
If you’ve tried all of the above suggestions but you still aren’t sleeping well, or you suspect you may have sleep apnea, it may be time to seek professional help. Ask your doctor to refer you to a sleep specialist.