Diabetes Medical Journal
Wednesday, April 21st, 2010Would not it be great if the treatment of type 2 diabetes was as simple as more sleep? For some people, it really is. Here is three rules of sleep can significantly reduce your risk of developing type 2 diabetes, and / or perhaps even reverse it.
1. Get at least six hours of sleep at night. In at least six hours of sleep each night suppresses appetite by giving your body a chance to break the hormone ghrelin hunger.
Your body is ghrelin that ensures adequate intake of calories. ghrelin levels rises before meals and after meals … Although in most diabetics, the levels of this hormone are faster to install than what they are down.
Ghrelin actually hunger pain. It activates a compound called neuropeptide Y, which makes your nervous system more sensitive to pain. And if you feel pain or you feel depressed, your body produces more ghrelin to ensure you get the nutrients you need to repair tissue, but it happens if the pain is physical or emotional.
While you sleep dissipates ghrelin. The more you sleep (up to eight hours per night), less ghrelin circulates in the blood. Ghrelin less you have in your blood, the easier it is to control your appetite and control your blood sugars.
2. Sleep in a dark room. Sound sleep in a dark room gives your brain a chance to melatonin. Melatonin, in turn activates the production of the hormone leptin anorexigenic. And your appetite is leptin-sensitive fatty … If you are overfat, leptin helps you feel less hungry.
Your brain can not make melatonin when there is visible light blue. If sleep with a nightlight on, curiously, you can wake up hungrier than if you slept in complete darkness. This is because light inhibits synthesis of melatonin by the pineal gland in the brain.
If you have a pilot, there are two things you can do that will have an indirect effect on the levels Your Leptin and the ease with which you can avoid overeating. The first is to use a night light yellow, which does not emit light blue. It is the spectrum of visible light blue, which inhibits melatonin production.
The other thing you can do is simply take melatonin added. Make sure you take melatonin when you're ready to go to bed, because you'll want to sleep 30 minutes and one hour after taking melatonin, no matter what time of day you take it.
3. If you're not getting enough sleep a night make sure you make the next night. Make sure you pay your debt of sleep contributes to blood sugar control.
The effects of sleep deprivation on control of blood glucose are cumulative. In a famous experiment reported in the medical journal Lancet, scientists Volunteers helped diabetics only four hours of sleep per night for six nights. They found that only recovered insulin sensitivity when the volunteers were allowed to sleep twelve hours a night for the next six nights. For your fat cells, muscles and liver to respond to insulin and take sugar in your blood, you have a full night's rest … and lack of sleep is when you do not.
Would you like more information about alternative ways to handle your type 2 diabetes?
To download your free copy of my E-Book, click here now: Answers to Your Questions… its based on questions many diabetics have asked me over recent months.
Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your type 2 diabetes.