Monday, May 8, 2017

Ten steps to a good night sleep

You don't think that sleep is important when it comes to diabetes? Do you know that lack of sleep can raise your risk of high blood pressure, high blood sugar, heart disease and obesity. 

That's not a pool that a person wants to dive into and stay in. With today's hectic schedule, what can I person do? There are ten steps below that can help you get a good nights sleep.

Maintain a comfortable sleeping area
This is not an easy task for anyone especially those who work the night shift. Keep the room at a comfortable temperature. If your body is too cold or to warm it will interrupt your sleep. Keep the room as dark as possible. This means turning off lights, televisions, bright clock lights, and closing the curtains.

Keep a regular sleep schedule
This will teach your body that it's time to go to bed. Your body will start producing the chemical serotonin. A natural chemical that is produce to tell the body that it's 
ready to rest and repair itself. 

Keep a note pad by your bed
Sometimes our minds race. Take an hour before bed time to write down what is on your mind. Knowing that you have a to do list or getting your feelings out will help you sleep better.

Avoid drinking before bed
No one likes getting up in the middle of the night to go to the bathroom. So try to stop drinking water and other liquids after late afternoon. If your mouth is dry during the time of afternoon and bedtime, try chewing sugar free bubble gum.

Limit Caffeine
Not only will caffeine keep you awake if your sensitive, caffeine is a natural diuretic and will cause the body to want to flush more water down the drain.

Quit Smoking
Nicotine is a stimulant. All stimulants might keep you awake or keep you from reaching a deep sleep state.

Avoid alcohol

Get regular exercise
Just try not to exercise before bed. Exercise causes your body to produce endorphins that stimulate the body. 

Avoid naps late in the day
Sleeping late in the day messes up your bodies natural sleep pattern.

Eat two hours before bed

1 in 5 U.S. citizens suffer from a bad night of sleep. Hopefully these steps will improve the amount and quality of sleep that you get. Hopefully you will see an improvement in your BGL Levels and A1c

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