Dear Health Bytes Friend,
Research shows that sleep plays a critical role in maintaining healthy blood sugar levels.
According to one study published in the Annals of Epidemiology, if you get less than six hours of shut-eye on most nights, you’re three times more likely to have elevated blood sugar levels.
Experts say the best strategy to improve your sleep and in turn, help keep your blood sugar levels steady, is to get to sleep earlier at night and set your morning alarm for the same time every day (even on weekends).
Sticking to a consistent sleep schedule keeps your biological clock in sync so you can rest better in the long-run.
Below are four more tips for better sleep…
COMPLETE blood sugar control in as little as 60 days?
How different would your life be if you weren’t constantly worrying about your blood sugar levels?
Imagine being able to go out for dinner and not stressing about the after-effects of your meal.
Or, foregoing your mid-afternoon naps for a game of golf, creating a new flower bed in your garden, or taking a long walk in Nature.
And, imagine not having to check your blood sugar so often because you KNOW it’s under control.
Tips to help you improve your sleep quality so your blood sugar can benefit…
#1: Don’t eat dinner too late
Too much food before bedtime can make you feel uncomfortable and keep you awake, so aim to finish dinner two to three hours before you go to bed. You should also avoid evening snacking. If you have to have an evening snack, limit it to 200 calories or less.
#2: Exercise in the late afternoon
Exercise helps keep your blood sugar levels within a healthy range, promotes weight loss and helps you sleep better. But it also keeps your body temperature elevated for hours, which isn’t so good for falling asleep! Instead of exercising in the evening, try and find time in the late afternoon. This is the best time to exercise for deeper sleep.
Keep reading…
#3: Avoid drinking coffee after lunchtime
Caffeine can stay in your system for up to eight hours, so even if you’re able to fall asleep at night after a mid-afternoon cappuccino, you may not be resting soundly.
Alcohol has the same effect – while a glass of wine may make you sleepy, a few hours later the alcohol levels in your blood drop, which signals your body to wake up. So, avoid drinking alcohol or anything caffeinated after lunchtime.
#4: Establish a relaxing bedtime routine
Instead of paying bills or checking emails on your way to bed, do something relaxing. Something as simple as a hot bath or shower is a fantastic way to relieve muscle tension and raise your body temperature briefly so that you fall asleep faster. You could also practise deep breathing, listen to soothing music or read a book.
To a healthier and happier life,
A.Pombo
Antoinette Pombo
