Boise, ID (PRWEB) June 28, 2012
Author of new, best-selling book SUGAR NATION and Bodybuilding.com Editor-in-Chief, Jeff O’Connell, explains how poor sleep is a nightmare for diabetics and anyone else looking to get fit. O’Connell also provides seven natural sleep solutions for even the most restless sleepers out there.
Managing type 2 diabetes takes significant effort on a variety of fronts, including: watching your carbohydrate and calorie intake, working out daily, taking your medication (if necessary), and pricking your finger periodically throughout the day to measure your blood glucose levels. By comparison, sleep seems like the simple part of T2D (Type 2 Diabetes) management, but it’s not.
Americans face a chronic sleep shortage. The sleep needs of young adults have been estimated at 8.5 hours, yet only 14 percent of them report sleeping that long or more on weekdays. They're not the only ones who get shortchanged, either. A study in the American Journal of Epidemiology found that while subjects averaged 7.5 hours in bed, they were asleep for barely more than six hours.
Proper sleep is a critical aspect of managing wayward blood sugar and the area where most often fall short in managing their own pre-diabetic condition. Quality sleep is important for metabolic and endocrine function, and research shows that not getting enough of it may be a contributing factor to obesity and diabetes. Obesity often causes obstructive sleep apnea, which in turn can further disrupt metabolic health.
Lack of sleep is also harmful to your heart, and heart disease and diabetes often go hand-in-hand. In a study of 218,155 Australian adults ages 45 and older, participants who slept six hours were at greater risk of heart disease, diabetes, stroke and hypertension than those who slept seven hours. Even one hour makes a big difference.
Equally important for diabetics is the sleep-exercise connection. Exercise is essential for managing diabetes, and people who get a healthy amount of sleep may be more likely to exercise than people who do not. When scientists evaluated the health of more than 8,000 Japanese men, they found a link between healthy sleep duration and regular exercise. Participants who banked at least seven hours per night were the most likely to exercise regularly. Likewise, people who slept less than five hours had the most irregular exercise habits.
Here are seven natural sleep solutions for even the most restless sleepers out there:
1. Workout Regularly
2. Avoid Simple Sugars Before Bed
3. Keep Your Bedroom Cool
4. Make Sure Your Bedroom is Dark
5. Turn All Electronics Off
6. Skip the Alcohol
7. Invest in a Comfortable Mattress
For more information on the importance of sleep and further detail on these seven tips, please go to http://www.bodybuilding.com/fun/wake-up-call-can-poor-sleep-kill-you.html.
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