Diabetes Control: Sleep disruptions, such as sleep problems and sleep disorders, are widespread in contemporary culture. The most frequent sleep disorder is probably insufficient sleep, or not staying in bed long enough. As per reports, most of the sleep problems are associated with insulin resistance, prediabetes and diabetes and significantly affect glucose tolerance.
While nutrition and exercise are often discussed in the context of managing diabetes, sleep is much less discussed. Sleep disturbances are common especially among Indians living in cities.
How lack of sleep is affecting blood sugar levels
Frequent awakenings during the night, insufficient sleep, excessive sleep and irregular sleep increase the propensity towards glucose intolerance. Also, if a person has poor sleeping habits, having prediabetes or diabetes will make the situation worse.
According to research findings, lack of sleep has been linked to insulin resistance and an increased risk of pre-diabetes and diabetes. People with diabetes who lack sleep have worse control of their diabetes. Sleep deprivation lowers leptin, a hormone that signals satiety, and increases ghrelin, a hormone that makes you feel hungrier than usual. As a result, people eat more, gain weight and their blood sugar levels rise. Plus, staying up late encourages nighttime snacking.
How diabetes affects the quality of your sleep
Chronic sleep deprivation can lead to insulin resistance, which can lead to diabetes and high blood sugar levels. Some studies have linked chronic sleep loss to changes in hormones that control appetite. Diabetes and lack of sleep combined can cause a number of issues and conditions:
restless legs syndrome
Restless leg syndrome is an under-recognized condition that causes an uncontrollable impulse to move the legs in response to an uncomfortable sensation in the legs. While daytime symptoms are possible, most sufferers of the disease have trouble sleeping. Even though it cannot be cured, medication can be used to manage it.
excessive urination
Elevated blood sugar levels cause a persistent increase in urine output, which often leads to excessive urination during the night. In addition, uncontrolled diabetes can have an effect on the autonomic nervous system, affecting regular bowel and bladder functions as well as contributing to nocturnal urinary incontinence.
hypoglycemia
Sweating, restlessness, nervousness and palpitations are all symptoms of hypoglycemia. You may have insomnia if your blood sugar is low. Attacks of low blood sugar (hypoglycemia) can occur at night for people who skip meals after taking insulin or certain diabetes medications (sulfonylureas), have diarrhea, vomiting, or another condition that limits food intake. reduces it.
peripheral neuropathy
A “glove and stocking” neuropathy, which causes discomfort, tingling and numbness in the hands and feet, is another negative effect of diabetes. Individuals suffering from this condition may have trouble falling and staying asleep.
How can I improve my sleep?
In addition to drugs, there are recommendations for improving sleep:
Find ways to relax and breathe.
– Listen to relaxing or nature music.
Exercise regularly, not less than a few hours before bedtime.
Avoid consuming alcohol, nicotine or caffeine in the evening.
– Stop or reduce afternoon naps.
When you can’t sleep, get up from the bed and do something in another room. If you start to feel sleepy, go back to bed.
Use the bed only for sleeping and having sex. Do not watch TV or read while lying in bed. Your bed will then serve as a cue to go to sleep instead of keeping you awake.
Consider engaging in cognitive behavioral therapy (CBT), a reliable first-line treatment for insomnia.
– Spend at least 30 minutes without using any screens the night before, including TV, computer and mobile devices.
Switch off the lights and keep the room at a suitable temperature while sleeping.
Identifying any medical problems that may be interfering with sleep is an important part of high blood sugar management.
(Disclaimer: This article is based on general information and is not a substitute for expert advice. Zee News does not endorse it.)