Sleep and diabetes, part 3 is the last of the series on this issue. Good sleep pattern does not start as soon as you hit your pillow. Rather you have to develop some habits all day long to get a good night sleep. Go to sleep and wake up at the same time each day so the body will get used to the schedule. Stress and other issues may keep you awake but there are tips to follow to enjoy peaceful nights and good days:
1. Plan you breakfast menu the night before. Begin the day with an anti-fatigue breakfast that will wake you up. Perhaps, drink hot chocolate or coffee but only in the morning. Then have a cup of cereal that has at least five grams of fiber because studies have shown this will lower the feeling of fatigue by around 10%.
2. If you are still feeling lethargic, try this quick way to get rid of the tension and renew the energy. Put on mild pressure to the anti-fatigue points below the two somewhat bony ridges at the base of the skull until feeling a pulse. Or apply gentle pressure on the hollow above the eye where the eyebrow meets the bridge of the nose and this will restock the energy.
3. Exercise of moderate activity for 30 minutes every day will release chemicals in your brain that will energize you. If you are too busy, three 10-minute sessions of walking, biking or swimming will provide you enough of feel-good revitalization. Do the last one in the late afternoon but three hours before bedtime.
4. Keep the blood glucose level within target level. Here's a concoction that could rejuvenate you. Mix one pint of strawberries in a blender. Blend with two cups of cooled green tea. Sweeten to taste with Splenda if desired.
5. Cool down before bedtime. If you do not wind down, you will be staring at the ceiling for hours before going to sleep. Here are ways: Don't take alcohol, coffee and nicotine late during the day, work, pay the bills or watch TV before bedtime. Instead take a warm soothing bath and eat a light snack containing a bit of carbohydrates like crackers or cereal and tryptophan like milk or nuts.
Some experts say to remember the four "R'S" which are regularize, ritualize, relax and resist. Let us see what is involved in each one. Regularize the schedule for sleeping and waking. Ritualize the way to get ready to sleep like listening to music or reading a book. Relax to reduce the stress of the day and resist any behavior that prevents having a goodnight sleep.
Then there may be a problem with the mattress. It may be time to replace it if you wake up with pains and aches. Plan ahead before buying and for goodness sake, try it before making a purchase. Get the whole story. Some will not cover the warranty if you do not buy the box spring with the mattress. Buy them together because they are built to work together.
Last but not least, buy the perfect pillow that does not strain your neck but supports your head. Get a softer pillow if you sleep on your stomach, medium, if you sleep on your back and a firmer one if you sleep on your side. Don't economize in buying the mattress and pillow for you spend a third of your life using them especially if you have issues on sleep and diabetes.
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