Not getting a good night's sleep is associated with an increased risk of developing type 2 diabetes. So, what’s the reason behind this?
Raised blood glucose levels
If you are tired, the hormone that regulates your blood glucose level, insulin, doesn’t work as well. Other hormones that your body produces when you are stressed also impact how well insulin works, so this can cause blood glucose levels to increase.
If you’re tired during the day, it’s common to compensate for the lack of sleep through food to get a boost of energy. This can lead you to you eating more than normal or eating calorie-dense foods such as sugary snacks and carbohydrates to get that energy your body is looking for. This can also cause your blood glucose levels to increase.
A lack of sleep also increases your risk of obesity and consequently, being overweight or obese also increases your risk of developing type 2 diabetes
Is there anything I can do to help me sleep better?
Avoid electronic devices in the evening: The blue light that emits from devices (including TVs) suppresses the natural production of melatonin– the hormone you need to feel sleepy – and disrupts your body’s natural sleep and wake cycle, making it harder to fall asleep and stay asleep.
Avoid napping: If you nap during the day this disrupts your sleep pattern which can stop you from falling asleep when you go to bed.
Stay away from stimulants: Caffeine, smoking, working and exercising late at night all stimulate the body which will make it harder to fall asleep.
Implement a routine: Having a regular time when you wake up and go to sleep will get your body into a natural rhythm.
Wind yourself down: Reading a book or listening to relaxing music in bed can help calm your mind and thoughts.
Remove distractions: Put your phone on silent or leave it in a different room so you aren’t disturbed by notifications. If you use it as an alarm it’s worth investing in an alarm clock so you can completely switch off from any distractions.
Doing some physical activity: Try and do some physical activity during the day as it promotes better sleep at night.
