Does Lack of Sleep affect Blood Sugar?
Why do people need sleep?
Sleep and the body are co-related. People usually need good sleep to improve the brain’s functions and maintain their physical health in the long run. Growth and sustainable development are two crucial factors behind the need for adequate sleep in young teens and children. Improper and insufficient sleep can culminate in various health problems in the future.
Benefits of adequate sleep
Brain function: Sleep helps an individual’s brain receive and signal new information, create memories, improve relations with emotional connections, etc. Waste products can be removed from the cells of the brain.
Physical development: Sleep helps improve your metabolism, lungs, heart, immune system, and mood. Adequate sleep is essential for your overall physical development.
Mitigates health risks: You can lower your chances of chronic health conditions such as cardiovascular problems, high BP, depression, diabetes, and obesity.
Overcome sleep-deficiency symptoms: Sleep deficiency may make one feel frustrated, worried, and cranky. Sleeping pills (Blue Zopiclone) can help.
Can a nap lower blood pressure?
Yes, napping blood pressure can quickly lower the risks of fluctuations in blood pressure. It can also target cardiovascular problems like stroke or heart attack. A reduction of 5mm Hg can help reduce blood pressure. It improves the body’s capacity to bounce back from stressful situations.
Individuals who could get sufficient naps could witness a decrease in potential risks for heart ailments by 48%. Manage your sleeping hours to make your day productive.
Lack of sleep and blood sugar levels
Lack of sufficient sleep can impact on blood sugar levels and causes:
Imbalance of hormones: Hormones such as cortisol and insulin can be regulated with sleep. They affect blood sugar and metabolism within the body. These can boost the blood sugar levels in the body.
Urge for increasing appetite: Appetite for junk, sugary meals, and carbohydrates can be improved, leading to weight gain followed by increasing risk for diabetes.
Fatigue: Lack of sleep may also trigger fatigue and target the physical activities in an individual. With blood sugar insomnia can rise too.
Anxiety: Lack of sleep can cause adverse effects on the emotional health of an individual, further triggering depression and anxiety.
Disruption of Circadian rhythm: It can cause Circadian rhythm disruption, making you stay awake all night, which can cause cells to become more insulin-resistant.
Sleep and the body are related to each other. Sleep problems may be related to type 2 diabetes, and insomnia in diabetes.
How much sleep do we need?
The amount of sleep that an individual can get usually depends on the age and health status of an individual. Children aged between 6-12 years need 9-12 hours of sleep a day. Children of age 13-18 years need a sleep schedule of 8-10 hours a day.
Adults usually need a sleep time of 7 hours each night. Individuals needing more than 9 hours of sleep may see it as signaling a medical problem. If you are facing issues falling asleep or feel exhausted during sleep, it may be time to discuss the problem with your doctor.
How to sleep through the night without waking up
You may adopt a few methods that would lead you to uninterrupted sleep throughout the day without waking up at intervals.
- Listen to music, relax, read a book, etc.
- Make a space that is sleep-friendly (dark and free from noise)
- Avoid the use of alcohol and caffeine
- Limit screen time before going to bed
- Try to follow the same sleep schedule (sleep and wake-up timings) each day
- Progressive muscle relaxation, calming sessions
- Breathing in and out and holding the breath
- Choice of Bedding and mattresses also plays a crucial role
Read more: How to set a regular sleep schedule
Diet for better sleep
A healthy diet rich in hormones and nutrients can make a difference. Foods that can help promote sound sleep can be melatonin (cherries, dairy), Tryptophan (fish and turkey), magnesium and potassium (almonds and banana), carbohydrates (oatmeal, Whole-wheat toast, etc.), Fiber-rich meals (oatmeal and beans), Herbs (mint teas and Chamomile), etc.
What to avoid?
It would help if you prevented chicken wings, high-fat cheese, deeply fried fish, and similar meals that may take longer to digest.
Alcohol should be limited and strictly avoided three hours ahead of bedtime. Anything that you need to drink should be avoided right before bedtime.
FAQ:
How a lack of sleep can affect diabetes?
Lack of sleep may trigger risks of type 2 diabetes, insulin resistance, hormonal imbalance, Circadian rhythm disruption, poor weight gain, and eating habits. An individual should target at least 7-9 hours of uninterrupted sleep each night. Excess glucose tends to stay firm in the bloodstream further triggering conditions like type 2 diabetes.
Does taking a nap lower blood sugar?
Different types and durations of naps can have positive or negative effects on the sugar levels and affect naps’ blood pressure. While short naps may not have a huge impact on diabetes, longer naps can still increase the glucose levels in the blood, particularly for senior citizens with type 2 diabetes.
Morning naps may increase the glucose levels in the body. Prolonged naps can affect blood sugar levels. Other factors that usually affect blood sugar levels may include duration of sleep, stages of sleep, time, eating habits, and age of an individual.
How to sleep better with anxiety?
Creating a proper bedtime routine, avoiding the use of electronics, alcohol, and caffeine, a comfortable bedroom, regular exercise, muscle relaxation, and other factors can help sleep better with anxiety. Avoid all the environmental factors and behaviors that can increase anxiety.
What can I take to sleep if I have high blood pressure?
Sleep medications like Zopiclone and lifestyle changes can help one sleep decently even with high BP. The use of Melatonin supplements, Antihistamines, prescription drugs, breathing exercises, a proper sleep schedule, warm milk, breathable fabrics, sleep position, and ideal temperature can make a difference.
How do you fall asleep when you can’t?
Eyes closed but can’t sleep? Breathing exercises, meditation, sleep medicines, muscle relaxation, meditation, music, peaceful surroundings, a proper sleep schedule, and avoiding heavy meals can help one sleep timely and peacefully.