When you are fully rested regularly, your mind is sharp, fully rested, and you don’t need to turn to unhealthy energy drinks, caffeine, and sugar to stay awake and alert. Poor sleep habits have been linked to overweight and obesity, causes and symptoms of diabetes. Aside from boosting your natural energy level, getting plenty of rest promotes heart health.
People having diabetes are more likely to develop heart disease than people who do not have diabetes. Since heart disease is a potential complication of having diabetes, getting good quality and quantity of sleep can help. Not regularly sleeping for 7 to 8 hours damages your heart, which means the combination of diabetes and poor sleep habits makes you much more likely to suffer a heart attack, stroke, or some other cardiovascular event.
Did you know that at least 7 hours of sleep is required a night in and night out for you to enjoy a healthy blood pressure level? It’s true. When you’re asleep, many bodily processes naturally occur to get you ready for the following day. Your body needs to repair and rest often.
One of these processes is a lowering of your blood pressure. If your nightly sleep isn’t long enough, your body does not lower your blood pressure properly. This means when you awaken in the morning and haven’t slept enough and let your body recuperate properly, you can wake up to high blood pressure. You’re already starting your day with elevated levels.
Keeping your heart healthy is essential for preventing and treating diabetes. If your heart has to work too hard due to elevated blood pressure levels, this raises your risk of developing diabetes. High blood pressure can also exacerbate diabetes if it has already developed.
By the way, several studies have shown that poor sleep patterns lead to less ambition. Your brain is just not rested enough to give you the mental energy required to exercise. You don’t feel like being physically active, which can lead to overweight and obesity, diabetes, a heart attack, and several other health problems. It develops into a rolling snowball effect over time.
Some Simple Tips for Better Sleep
Sticking to a consistent and regular sleep schedule is one of the easiest ways to program yourself for a healthy night’s rest. Go to bed and arise from sleep at approximately the same time each night and each morning if at all possible. Experience natural light throughout the day. This means getting out in nature and letting the sun rays shine down upon you. Natural light helps trigger and maintain your circadian rhythms, influencing your sleepiness and wakefulness.
Exercise regularly. It’s generally easier to fall asleep at night if you exercise in the morning. However, exercising any time during the day is better than no exercise at all if you can’t get your workout done in the morning.
Remove electronics from your bedroom. Keep your sleeping environment dark and quiet. Cooler temperatures promote sleep better than warmer temperatures. Don’t eat or drink within three or more hours of bedtime. Alcohol and foods high in sugar can keep you awake. Drinking any beverage before bedtime can wreck your sleep if you have to get up to relieve yourself during the middle of the night.
Artificial light at nighttime can make it difficult for you to go to sleep. Avoid computer screens, your smartphone display, and your television within a few hours of bedtime. These are those dreaded “blue light” devices that trigger your brain to stay awake. If you must use your computer or phone, employ a blue light filter application. You can also buy blue light glasses to filter out those rays.
Creating and maintaining a pre-sleep routine will program your body to prepare for bed. Keeping a sleep journal will help you track your sleep. Some activity trackers will also monitor your sleep quality based on heart and breathing rates.