According to a new research published recently in Diabetologia, middle-aged and elderly who take get less than six hours sleep a night regularly tends to be at a greater risk of developing type 2 diabetes. The news gets worse with the finding that people who manage to add two hours a night to their sleep also raise their risk of developing diabetes. Wondering!!! But true.
The link between sleep patterns and the hazards of developing adult diabetes has been reinforced by the study conducted on almost 60,000 women aged between 55 and 83.
The study conducted by Harvard T.H. Chan School of Public Health and Kaiser Permanent research division in Oakland, Calif., unveiled that women who chronically sleep six hours or less per day, and even those who increase their sleep duration by more than two hours per day have the modest increased risk of developing type 2 diabetes, according to a press release.
However after the adjustments were made for body-mass index, while associations of increases in sleep duration with diabetes continued, connections of chronic short sleep duration with diabetes became meaningless. Particularly, women who added more time into their sleep hours were more likely to have been short sleepers to begin with suggesting that the hostile impact of short sleep duration in mid-life may not be compensated for later increases in sleep duration.
How To Prevent Diabetes Due To Insomnia?
Diabetics often struggle with poor sleep patterns, including difficulty falling asleep or staying asleep. As per the reports of the National Sleep Foundation, about 63 percent of American adults do not get enough sleep needed for good health, safety, and optimum performance. Obesity or too much body fat is also associated with snoring and apnea. And obesity also increases the risk of diabetes, heart disease, high blood pressure, stroke and arthritis.
1. Create A Transition Routine
Don’t stick to the same boring routine before going to bed. Keep on changing the activities. It could be letting the cat out, turning off the lights, and turning down the heat, washing your face and brushing your teeth. Also, you can do a series of yoga or meditation exercises. However, it should be consistent. As you start to move into your "nightly routine," your mind will get the signal that it's time to chill out, physiologically preparing you for sleep.
2. Take A Hot Bath Before Bedtime
A study published in the journal Sleep found that women with insomnia who took a hot bath at this point slept much better that night. The bath increased their body temperature that shortly dropped once they got out of the bath, preparing them for sleep.
3. Clean Your Bedroom And Paint It A Soothing Sage Green.
Or any other soothing color! Remove the clutter from your bedroom; it offers a distraction and stands in the way of a good night sleep. A soothing color provides a visual reminder of sleep, easing your mind as you lie in bed reading or preparing for sleep.
4. Give Yourself A Massage.
Slowly move the tips of your fingers around your eyes in a slow, circular motion. After a minute, move down to your face, down to neck and the back of your head! Continue down your body until you're ready to drop off to sleep.
5. Move It!
Researchers in Northwestern University’s Department of Neurobiology and Physiology revealed that previously inactive adults who got aerobic exercise four times a week saw improvement in their sleep quality from poor to good. These former couch potatoes also reported fewer depressive symptoms, more vitality, and less sleepiness during the daytime. Make sure to wrap up your workout session several hours before bedtime so that you’re not too accelerated up to get a good night’s sleep.