Sleep and sugar balance – How to improve your sleep habits for better health?
The link between sleep and sugar balance is becoming more apparent as research continues to uncover the intricate relationship between sleep patterns and overall health. Sleep is important to our well-being, but many people do not realize just how critical it is to maintain healthy blood sugar levels and avoid diabetes. Sleep patterns always impact insulin sensitivity. Insulin regulates the amount of glucose in our bloodstream by signaling our cells to absorb it for energy. When our bodies become resistant to insulin, our cells are unable to respond to its signals effectively, leading to high blood sugar levels and ultimately, diabetes.
Research has shown that getting enough quality sleep maintains insulin sensitivity and prevents insulin resistance. When we sleep, our bodies go through several stages like deep sleep and REM sleep. It regulates our hormones and metabolic processes. During deep sleep, our bodies release growth hormones to regulate blood sugar levels. Growth hormone stimulates the liver to produce glucose that releases into the bloodstream to fuel our cells. This maintains healthy sugar balance and prevents the development of insulin resistance.
REM sleep, on the other hand, is critical for regulating our appetite and food cravings. Studies have shown that sleep-deprived individuals crave high-sugar and fat foods, which can lead to spikes and ultimately, insulin resistance. By getting enough quality sleep manages our appetite and reduces our cravings for unhealthy foods.
So, what to do to improve sleep habits for better health? Here are a few tips
- Stick to a regular sleep schedule- Try to go to bed and wake up at the same time each day, even on the weekends. This regulate your body’s internal clock and increases sleep quality.
- Create a relaxing bedtime routine- Take a warm bath, read a book, or listen to calming music to unwind before bed. Avoid stimulating activities like watching TV or using your phone, as these interfere its quality.
- Make your bedroom a sleep-friendly environment- Keep your bedroom cool, dark, and quiet to promote better sleep. Use comfortable bedding and invest in a quality mattress.
- Avoid caffeine and alcohol- It disrupts your body’s natural sleep cycle. Try to limit your intake, especially in the hours leading up to bedtime.
By making these simple changes to your sleep habits, your overall health improves and reduces your risk of developing conditions like diabetes. Remember, quality sleep is essential for maintaining a healthy body and mind, so make it a priority in your daily routine.