Why Sleep Matters To Prevent T2DM

Getting Enough Sleep Can Help Prevent Type 2 Diabetes

Getting enough sleep can help you prevent or delay type 2 diabetes. 

Too little sleep puts stress on your body, causing it to release hormones, including cortisol. “Cortisol increases insulin resistance and increases blood sugar levels.

It’s been well-documented that getting adequate sleep helps strengthen our immune system.Getting more sleep increases insulin sensitivity and reduces the risk of type 2 diabetes. 

Get Enough Sleep

You should be getting a minimum of seven hours of sleep per night. It can be challenging to get enough sleep. Here are some common challenges and ways to cope with them. 

Challenge: I stay up too late getting things done.

Ways To Cope

  • Plan ahead so that you finish earlier.
  • Ask family and friends to help you get things done.
  • Save some tasks for another day.
  • Make a list of things to do the next day. Then set it aside.

Challenge: I’m too hot or too cold.

Ways To Cope

  • Turn the heat up or down. Or open a window.
  • Dress for the weather.
  • Choose the right bedding.
  • Take a warm or cool bath or shower.

Challenge: My bed partner is restless, breathes, loudly, or snores.

Ways To Cope

  • Ask your partner to blow their nose. Keep a box of tissues next to the bed.
  • Ask your partner to sleep on their side or stomach.
  • Ask your partner to get help from their healthcare provider.

Challenge: I can’t get comfortable.

Ways To Cope

  • Stretch.
  • If possible, get a bed, mattress,

and a pillow that you like.

Challenge: I’m thirsty.

Ways To Cope

  • Have a drink at least two hours

before bedtime.

  • If you must drink at bedtime, have just a sip.

Challenge: I keep getting up to use the bathroom.

Ways To Cope

  • Avoid caffeine and alcohol.
  • Stop drinking at least two hours before bedtime.
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