9 Reasons Disturbed Sleep Could Be Undermining Your Blood Sugar Control
- January 17, 2017
- Posted by: marlenedubois
- Category: Home Health Aide Training
Nothing makes you feel worse than a bad night sleep, waking up feeling like you’ve had a ‘night on the tiles’ when you’ve been tucked up in bed, affects your whole performance the next day. If that will occurs regularly then the idea can severely affect your ability to manage your blood sugar levels. Let’s take a look at the impact of sleep deprivation, possible underlying factors in addition to an action plan for a better snooze.
There are four stages to non-rapid eye movement sleep (NREM):
Stage 1 can be transitional sleep
Stage 2 can be light sleep
Stages 3 in addition to 4 are the deep stages of sleep during which the body repairs in addition to builds tissues. These stages hold the biggest in addition to slowest brain waves ‘delta waves’. Stage 4 can be always more intense in addition to each stage can last via 5-15 minutes, during a sleep cycle people progress through all stages then the cycle starts again.
There are also two different sleep states: NREM in addition to rapid eye movement (REM) sleep, sometimes called dreaming sleep. In REM sleep we are almost paralysed, with large muscles unable to move – only the heart, diaphragm, eye muscles in addition to the smooth muscles (such as the muscles of the intestines in addition to blood vessels) are able to move.
Why we sleep can be not yet fully understood, although can be thought to include memory consolidation, immune function in addition to maintenance of mood. the idea can be estimated the at some point in our lives 40% of individuals can be affected by a primary sleep disorder such as sleep apnoea, insomnia, restless leg syndrome, snoring, feeling unrested during the day in addition to not getting enough sleep. The main sleep-related difficulties are difficulty concentrating in addition to remembering things.
Evidence can be emerging the disturbances in sleep in addition to sleep disorders play a role inside development of chronic conditions, however the relationship can be often unclear. Numerous medical conditions can affect sleep such as diabetes or some other inflammatory conditions such as arthritis which can lead to poor sleep quality in addition to induce symptoms of excessive daytime sleepiness in addition to fatigue.
the idea has been suggested that will poor sleep can lead to the development of cardiovascular disease, where an underlying inflammatory component has been proposed.
Sleep deficit in type 2 diabetes leads to an increased sympathetic nervous system output which in turn increases cortisol, causing increased insulin resistance leading to weight management issues in addition to/or high morning sugar readings for some individuals. that will can be due to cortisol’s action on the liver to Discharge glucose.
What can be Insomnia?
Insomnia can be described as difficulty falling asleep, waking up often during the night in addition to having trouble falling back asleep, waking up too early inside morning or feeling tired upon waking. There are two types of insomnia:
Primary – a sleep problem which can be not associated with any some other health condition.
Secondary – a sleep problem caused by something else, such as asthma, depression, arthritis, heartburn, pain, medication or alcohol.
Acute insomnia can last via one night to a few weeks, where chronic insomnia affects an individual for a prolonged period of time, generally at least 3 nights a week for a month.
The 9 Main Underlying Factors
1. Altered levels of various hormones in addition to neurotransmitters, affect blood sugar control.
2. A disturbance related to adrenal issues via stress or trauma (cortisol). Cortisol works with insulin in regulating glucose levels.
3. Melatonin imbalance which can be closely associated with the light/dark cycle, the night time rise in addition to the opening of the sleep gate at night. the idea’s disruption affects hormones related to glucose regulation.
4. The hormone Ghrelin (along with Leptin) regulates your energy balance in addition to regulates your appetite in addition to body weight. Studies show a dysregulation in energy balance in addition to lowered ghrelin levels in insomnia patients, which can be intricately linked with glucose metabolism.
5. The GABA neurotransmitter plays a complex role inside feedback mechanism to the brain in controlling cortisol levels.
6. Blood sugar imbalance in itself, especially low blood sugar levels (hypoglycaemia)
7. Micronutrient imbalances affect the body’s metabolism in addition to regulation of glucose systems.
8. Magnesium – deficiencies are common in addition to magnesium can be known to cause neurological issues related to sleep including depression. the idea can be also important for regulating cortisol in addition to the complex feedback system to the brain.
9. Overuse of stimulants.
Actions for Managing Disturbed Sleep in addition to Adrenal Issues
Sleep hygiene – regular routines, exercise in addition to daylight. Bedroom temperature not too hot.
Avoid stimulants an hour before bed – tea, coffee, sugar, TV, computers, laptops in addition to phones.
Avoid poor food choices including poor nutrient reserves, food additives in addition to food reactions/sensitivities which add stress to the body.
Ensure adequate sodium intake, especially if adrenal glands are exhausted through physical (food, infection in addition to trauma) or emotional stress. Exhaustion leads to a reduction inside hormone aldosterone, which stimulates sodium excretion via frequent urination.
Consider supplementing with Magnesium, Vitamin C in addition to Vitamin B5 are key nutrients involved inside biochemical processes associated with cortisol production in addition to regulation.
Deficiency in vitamin B6 (niacin) can lead to sleep problems. Niacin helps to ease anxiety related sleep issues, take with the full complex of B vitamins.
Consider supplementing with 5-HTP (5 Hydroxytryptophan) which can be a precursor to serotonin or tryptophan rich foods such as yogurt, cheese, red meat, eggs, fish, poultry (especially turkey), sesame seeds, almonds, sunflower seeds, pumpkin seeds, spirulina in addition to peanuts. 5-HTP works inside brain in addition to central nervous system by increasing the production of the chemical serotonin. Serotonin can affect sleep, appetite, temperature, sexual behaviour, in addition to pain sensation. Since 5-HTP increases the synthesis of serotonin, the idea can be used for several conditions where serotonin can be believed to play an important role including depression, insomnia in addition to obesity.
Consider herbal extracts such as Valerian, one of the most researched herbal supplements which promotes relaxation in addition to reduces stress.
some other well-liked plant extracts include: Californian poppy, hops, lemon balm, lime flowers, vervain in addition to wild lettuce, use as a dry herb mixture infused in hot water then strained. St John’s Wort tablets may also be helpful to some individuals.
Please consult with your pharmacist in addition to doctor for interactions with certain medications in addition to medical conditions. Consult with your doctor before taking any type of supplement, to ensure the idea can be safe in addition to suitable for you.
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