10/01/2023
GOOD SLEEP ISN’T JUST A LUXURY, IT IS NECESSARY FOR GOOD HEALTH
According to many experts, sleep habits should be thought of as a “vital sign” of good health.
Insufficient or poor sleep is associated with a number of chronic diseases and conditions, such as diabetes, cardiovascular disease, obesity, and depression, which threaten our long-term health.
According to the latest statistics, more than 1/3 of adults do not get sufficient sleep. And, we all know that poor sleep affects performance, cognition, and overall quality of life.
Just like diet and exercise, very few of us sleep perfectly, but the benefits are definitely worth the extra effort.
A recent study that included 4,870 Japanese adults with type 2 diabetes showed that sleeping too little (less than 4.5 hours) or too much (more than 8.5 hours) was associated with higher A1C levels (a measure of blood glucose levels over 3 months), regardless of physical activity, diet, obesity, or depressive symptoms. This study showed that poor sleep habits essentially mimicked insulin resistance, raising blood glucose levels and increasing abdominal obesity.
http://care.diabetesjournals.org/content/36/3/611
The following is a list of sleep hygiene tips which can be used to improve sleep.
National Sleep Foundation recommendations:
1. Go to bed at the same time each night and rise at the same time each morning.
2. Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
3. Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other "gadgets" from the bedroom.
https://askthescientists.com/technology-sleep/
4. Avoid large meals before bedtime.
