The poor sleep and diabetes go hand in hand. When you have good control of your diabetes you can sleep better, on the other hand, night’s sleep will help you better manage blood glucose. It is a dual relationship.
How can you recognize that you suffer one sleep disorder ?Sleep problems means that you find it hard to fall asleep or stay asleep all night because you wake up repeatedly. You might wake up more tired than I went to bed the night before. Both diseases, sleep disorders and diabetes, should be treated by your medical team.
But there is much that you can do to get a good night’s sleep. Remove the cell phone in your room or turn off all lights before bed, for example. Experts agree these seven habits to achieve healthy sleep at night and wake up rested in the morning:
Follow a routine. Go to bed at the same time every night. The body follows a biological rhythm that being interrupted causes problems sleeping, or having a good night’s sleep.
Limiting caffeine. Caffeine is a stimulant, a cup of coffee in the morning does not hurt, are allowed up to two if you have other health complications. Consuming more caffeine during the day could cause you trouble falling asleep or staying asleep.
Remember that caffeine is not only present in coffee. Caffeine is present in other foods such as chocolate, many soft drinks, energy drinks, black tea and green tea.
Avoid alcohol. The limit of alcohol in diabetic patients is a drink for women and two for men, but drinking just before going to bed is a mistake. Drinking alcohol before going to bed could put you to sleep but not to stay asleep and have a good night’s rest.
Do not smoke. Nicotine in cigarettes is a stimulant drug. Its use, in addition to stay up , puts you at risk of serious complications such as heart disease and veins, complications in the kidneys, circulation problems in the legs, infections in the airways, increased cholesterol and glucose and diabetic retinopathy .
Turn out the lights . Sleeping with lights on is a mistake that many make. When no lights in the room, even if the night lights (LED), tell your brain “wakes that it is day” when it is not. If you can not get rid of the lights, sleeping with a mask or sleep mask. If you really need night lights, you can try http://www.josephnightlights.com/.
Saca electronic room. Get your room TV, computer and cell phone. In order to have a restful night takes a previous period of relaxation. A warm bath before going to bed, clean bed sheets and a relaxing reading will help you sleep better.
Learn to manage stress . It is impossible to live a life without stress, but you can learn to handle it. It is said that the attitude to events is much more powerful than the situation itself. Learn to see the positive side of the daily, good or bad events.
Avoid violent scenes on television before bedtime. Not you check emails, much less work before going to bed.
Conscious breathing exercises, visualization, meditation or positive reading before going to bed may help you relax.
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