Are you aware that getting regular quality sleep can actually help lower your diabetes risks? That’s right; a good night’s rest can benefit your health in many tangible ways. If you are looking for ways to reduce your diabetes risk and ensure good health, deep sleep is one of the most effective tools you can use. Let’s take a closer look at how restful sleep can help you lower your diabetes risk.
Benefits of Sleep for Diabetes Prevention
Researchers are now suggesting that people who don’t get enough sleep are more likely to develop type 2 diabetes. One study published in the journal Sleep found that people who were getting less than 6 hours of sleep were three times at risk for developing type 2 diabetes, compared to those who got more than six hours of sleep.
How Sleep Affects Your Hormones
Sleep plays an important role in regulating hormones like ghrelin and leptin, which are directly related to metabolism, weight gain and diabetes risk. Poor quality and insufficient sleep will dysregulate your hormones, which can manifest in several ways, including decreased metabolism and impaired glucose metabolism. People who suffer from poor sleep also have poor appetite control, which means they tend to over-eat and gain more weight, increasing their diabetes risk.
Tips For Getting Better Sleep To Lower Diabetes Risk
- Get in a regular sleep Schedule – Try to stick to the same sleep schedule every night and aim for eight hours of sleep.
- Create a Bedtime Routine – Developing a bedtime routine to help you unwind and bring yourself to a relaxed state is key for good sleep as it helps to tell your body that it is time for rest.
- Avoid Screen Time Before Bed – SCreen time and sleep both rely on the same type of “darkness” and this decreases melatonin production.
- Keep Your Room Cool – Keep the room temperature cool. People have a higher quality sleep in cooler temperatures.
- Limit Caffeine and Sugar Intake – Caffeine and sugar can disrupt your sleep, so try to limit these before bedtime.
A good night’s sleep is essential for good health and should be taken seriously. Remember that sleep plays an important role in regulating hormones, which can help reduce your diabetes risk. So, make sure to incorporate these tips into your bedtime routine and get enough restful sleep each night.
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