If you are having sleeping problems then it’s time to check your blood sugar. Research in the May 2011 issue of Diabetes Care found that poor sleep can worsen insulin resistance and diabetes. The numbers are significant in that fasting blood sugar was 23 percent and fasting insulin 48 percent higher than those who slept well.
Insulin is produced by the pancreas when you eat to help escort blood sugar (glucose) into your cells to be used as energy. As you become more insulin resistant, the cell doesn’t allow the blood sugar inside, therefore your body perceives you as "low energy" and there is too much sugar floating around your blood stream. Your body may try to compensate by over producing insulin in hopes that something will work, but now you are left with too much insulin and become hyperinsulinemic.
It has been shown that those having a hard time with well-rested sleep often have more difficulty losing weight. Elevated blood sugar and insulin lead to that "spare tire" of flab around your middle. Therefore, to improve the functioning of your body you need to sleep and sleep well!
The hypothalamus, which is a little gland in your head, controls your sleep-wake cycle and prefers at least seven hours of continuous uninterrupted sleep per night (yes, that is seven). The less you get the worse you feel as fatigue, poor concentration, moodiness, and blood sugar issues set in. What can you do about it? You need to work hard at your sleep habits.
First, re-evaluate how many hours you are getting and if it’s uninterrupted. If you find it’s less than seven hours then work to change when you go to sleep or when you wake up. Also try to address the causes of your interruptions be it an animal, child, partner, or neighbor.
Second, turn off all stimulating electronics 30 minutes to an hour before bed. Play relaxing music to calm your nerves and help move you into the "rest and digest" state of your nervous system. Read, relax, take a bath or whatever you want to do before sleeping.
Third, to make sure your blood sugar is stable at night, eat something high in protein before bed. Don’t reach for high sugary desserts, chips or cereal. Instead have a small handful of unsalted almonds, some chicken breast, a few pieces of rolled up turkey slices, a piece of cheese (if you’re not dairy intolerant) or a hard-boiled egg. This will help sustain you through the night. Some people wake up because their body is hungry.
Lastly, address your room. Do you need white noise, a fan to keep it cool, ear plugs to block out sound, or perhaps a sleep mask to keep you in total darkness? Maybe spritz your pillow with lavender essential oil for a calming effect, say your prayers or meditate.
It may not work on the first night, however repetition is the key and soon you’ll find yourself in a healthy pattern that is helping not only your sleep but your blood sugar and waistline as well.
References:
1) Knutson K. et al. Poor Sleep Quality Linked to Increased Glucose Levels. Diabetes Care. 2011;34:1171-1176.
Reviewed May 19, 2011
Edited by Alison Stanton