Type 2 Diabetes - Prevent Sleepless Nights Bringing On Insulin Resistance and Weight Gain
If there is one thing critical to achieving optimal health, sleep is it. Sadly, many people spend hours tossing and turning, not getting the quality rest they need. This becomes problematic as not only does it impede your energy levels the next day, but it can also contribute to insulin resistance and set you up for Type 2 diabetes or even worsening your diabetic condition.
And sleep deprivation can put on the pounds. For many people, the key to better weight control lies in a good night’s sleep. Why? Because individuals who feel fatigued during the day, often snack to gain energy and increase their alertness.
Fortunately, there are steps you can take to help overcome these issues. Let’s look at four ideas to help combat sleepless nights…
1. Get Out Of Bed. The first thing to remember is not to let yourself lie in bed for hours tossing and turning. This will associate restlessness with your bed and increase the chances you do the same on future nights.
If it has been over twenty minutes and you are still awake, it is time to get out of bed.
2. Read A Book. As you get out of bed, consider reading a book. Many people find this can help lull them to sleep, especially if the primary reason they are not sleeping is their thoughts are on other things. Read a book for pleasure though. Don’t try to learn a new skill or read any intricate material at this time as this may just stimulate your brain and make it harder to fall sleep.
Instead, try a fiction story you have thought about catching up on.
3. Soothe Yourself With A Cup Of Chamomile Tea. Another technique is to make yourself a cup of hot chamomile tea. Many people find this soothing and can help lull you to sleep.
Just one note: don’t have too big of a cup or by the time you do finally get to sleep, there is a good chance you will be awakened by having to use the bathroom.
4. Have A Light Carbohydrate Rich Snack. Finally, consider a carbohydrate-rich snack. While you do not want to fill your body with simple sugars, some complex carbs may be just what is needed to induce serotonin, which is a neurotransmitter that can also help lull you to sleep.
A piece of toast with a little nut butter for instance and a warm glass of milk is a great option.
Consider these techniques next time you are laying awake wondering when sound sleep will come. Don’t let yourself become frustrated or you will become aggravated and make it harder to fall asleep.
Unfortunately, insomnia makes you more prone to Type 2 diabetes, among other conditions. Research published in the Archives of Internal Medicine found people who sleep for less than five hours each night are two and a half times more likely to develop insulin resistance.
Good sleep is under your control.
Source by Beverleigh H Piepers