Couldn’t Sleep? How to Stay On Track With Your Diabetes Management Plan

A growing body of research suggests that getting enough quality sleep is one of the most important factors in our mental and physical health. In fact, you need sleep to live — and yet so many people come up short, be it due to stress, lack of time, one of manybob ios下载 , or other factors.

那么，您需要多少睡眠才能获得最佳健康？这National Sleep Foundation建议18到64岁的成年人,让七nine hours, while older adults ages 65 and older get seven to eight hours of snooze time. But one-third of Americans don’t get enough sleep, according to astudy from the Centers for Disease Control and Prevention (CDC) in February 2016.

Because insufficient sleep is so widespread, the CDC has declared it a公共卫生问题，指出睡眠缺乏与体重增加，心脏病，抑郁等的联系。

适用于2型糖尿病或有疾病的风险，后果可能特别危险。

这Relationship Between Sleep and Diabetes Risk

For one, shorting yourself on shut-eye raises your risk of type 2 diabetes. Compared with sleeping the minimum recommended seven hours, your odds for developing the disease rise by 9 percent for every hour of shut-eye that you cut, suggests a评论于2015年3月发表在Diabetes Care.

Past research, the review points out, has shown that a lack of sleep may prompt the body to produce inadequate insulin and boost blood sugar, or glucose, production. While diabetes isn’t caused by just one factor alone, the disease is marked by an excessive level of glucose due toinsulin resistance, an issue that, when untreated, can lead to serioushealth complications, including heart disease,神经病, and vision loss.

Why Sleep Is Equally Important in Your Type 2 Diabetes Management Plan

If you’re an adult who has been被诊断为2型糖尿病，浏览Z的差异也可能有害。

“Chronic sleep deprivation can lead to a stress that simmers in your system, which can lead to more tension and high blood pressure,” says Sethu Reddy, MD, professor of medicine at Central Michigan University in Mount Pleasant and a member of theboard of directors of the American Association of Clinical Endocrinologists. That means if you’re looking to help offset your risk for heart disease, which the疾病预防控制中心estimates is 2 times more likely to kill people with diabetes than people in the general population without diabetes, stress management is key. High blood pressure and heart disease are linked, according to the美国心脏协会.

In addition, “psychological stress can increase blood sugar by 10 to 15 percent. While it won’t make your [glucose readings] go way out of kilter, it may mean that instead of your numbers being 150 mg/dL [milligrams per deciliter], they’re 165 mg/dL,” Dr. Reddy says. What's a healthy blood sugar level varies from person to person, but a safe range is between 80 and 130 mg/dL before a meal and less than 180 mg/dL one to two hours after beginning a meal, according to the美国糖尿病协会（ADA）.

Having Sleep Apnea Can Spell Trouble for People Managing Diabetes

更重要的是，如果您患有睡眠呼吸障碍，例如obstructive sleep apnea, getting too little sleep has been shown to impair glycemic control, perresearch in the May 2016 issue ofSleep and Breathing, which can spell further trouble if you have type 2 diabetes.Sleep apnea当您的气道由于睡眠时的喉咙和嘴巴放松而堵塞时，就会发生这种情况，这使您突然醒来时，经常会因自己的大声打nore的声音而醒来。这ADArecommends that you get tested for sleep apnea if you have risk factors for the condition, including being overweight or obese, being a man, and having asmoking habit.

A Lack of Sleep Can Complicate Weight Management in Diabetes

Also important to note is that, according to theNational Sleep Foundation, sleep apnea is linked with obesity — a particular concern for people with diabetes, as maintaining a healthy weight can increase insulin sensitivity and help reducediabetes symptoms.

Not to mention, how you feel after you get too-little sleep can affect your sense of self-control. “When you wake up tired, you’re less likely to exercise and follow the healthy habits your healthcare team asks of you. Over time, this can lead to more weight gain — and more sleep issues,” Reddy says, signaling a vicious circle and potential blood sugar spikes.

For example, you may feel the call of the vending machine come on stronger when you’re too fatigued to resist. “Sleep loss dysregulates hunger hormones in the body, causing your appetite to go haywire so you’re more likely to eat bigger portions of the wrong kids of foods,” says Andrea Chernus, RD, CDE, the owner of Chernus Nutrition based in New York City. Potentially, you may choose snacks that cause a blood sugar spike rather than sticking to your healthy diet plan.

Do’s and Don’ts for Staying On Track With Diabetes on Insufficient Sleep

You may know that you need your sleep, but there are some nights when you get too little. Whether you were out late at night having fun, staying up too late because of work, or had a really bad night of sleep due to stress or a health condition, you need to know how to survive the next day. Here’s how:

Do keep a healthy snack stash.Chernus说，当您需要咬一口时，诸如坚果，低脂奶酪和蔬菜棒之类的较低碳水化合物的菜肴是保持良好的选择。这些连击也很好source of protein，这进一步有助于保持血糖水平稳定。她说，但是，不要指望低碳水化合物的饮食来完成所有工作，让您在艰难的夜晚之后与血糖的上升作斗争。

Do check your blood sugar.这将帮助您了解睡眠如何影响您的身体。Chernus说：“当您看到行动的直接影响时，它可以帮助您改变行为。”您可能会发现，当您不睡觉时，您的血糖很难控制，并且您更有可能采取措施使Z成为更大的优先事项。

Do hit the stairs.Rather than slamming caffeine to stay awake (more than 2 cups can affect your blood sugar），爬楼梯10分钟。它建议您的能量与喝浓缩咖啡相同的能量震动。research published in May 2017 inPhysiology and Behavior.

推迟渴望。If urges for unhealthy treats arise, use this mental trick to overcome it: Tell yourself you’ll have that bag of potato chips or a couple of cookies “some other time.” When people put off temptations but didn’t outright tell themselves that they were forbidden from eating something, they were more likely to report their cravings decreased and they ate less of that food throughout the next week, found astudy published in January 2016 in theJournal of Personality and Social Psychology.

Don’t run to the vending machine. Typically stocked with sugar-laden candy or snacks filled with refined flour, these won’t actually give you the pick-me-up you’re seeking, says Chernus.

不要依靠小睡。A siesta once in awhile may be OK, but know that routine afternoon naps may ultimately affect your nighttime rest, exacerbating your regular sleep cycle. In astudy published inSleep2010年3月, adults over age 50 who said they regularly napped were up to 52 percent more likely to have sleeping issues, possibly by altering circadian rhythms, which may impact insulin function and your stress response.

Don’t skimp on hydration.如果您累了，您可能不会考虑全天饮。但这很重要。Research published in December 2011 in theJournal of Nutritionsuggests that being even a little bit dehydrated can be a drag on your energy level and mood. Drink up!