Do you struggle to get enough hours of sleep every night? Lack of sleep is a risk factor in developing type 2 diabetes, so taking steps to improve your sleeping habits could have a positive impact on your health. It’s easier than you think to get better sleep and we’ll show you how with these five simple tips:
(1) Schedule your sleep
Get into the routine of waking up and going to bed at the same time every day, even on weekends. A consistent sleep schedule helps your internal body clock to work at its best, improving your quantity and quality of sleep. You could even try setting a ‘night time’ alarm to make sure you go to bed at the same time every night!
(2) Switch off your electronic devices
Being exposed to bright lights at night tricks your body into believing it’s still daytime, and this even includes the light coming from your TV and smartphone. So, turn off any electronic devices at least 30 minutes before bed and make sure your bedroom stays dark throughout the night.
(3) Exercise during the day
Exercising during the day is one of the best proven ways of getting better quality sleep at night. Even going for a short 10-minute walk could be enough for you to benefit. There’s also the added benefit that it will help to maintain a healthy weight, which also helps you to reduce your type 2 diabetes risk! Try to exercise at least 5-6 hours before bed though as exercising can make you alert which is the last thing you want before bed!
(4) Relax before bed
Relaxing both your mind and body before sleep will set you up for a good night’s rest. If you are often stressed and anxious at night, try some different relaxation techniques and see what works best for you. Meditation, deep breathing, relaxing whilst reading or listening to music, or even taking a hot bath or shower could help you relax before bedtime.
(5) Avoid alcohol, caffeine and food before bed
Alcohol and caffeine can both disrupt your sleep, so you should avoid them for at least a couple of hours before bed. Eating a large meal shortly before you sleep also has a negative impact on the quality of your sleep. So, make sure you have dinner in the early evening and then you can spend the rest of your evening relaxing before bed.
Do your best to apply these five steps to your life and you will significantly improve the quality of your sleep and reduce your risk of developing type 2 diabetes. You can use the nujjer wristband, which automatically tracks your sleep patterns, to monitor your improvement!