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Enjoying a lie in? It might be the reason you get diabetes

by , 21 November 2014

If your life is hectic and you always feel like you're trying to catch up on sleep, don't be too quick to actually do it.

Sleeping in makes your body processes malfunction and this can cause your blood sugar levels to spike.

Which isn't supposed to happen when you sleep!

In fact, your blood sugar levels should be at their lowest because your body uses all the excess as you sleep.

But that's not what happens when you sleep too long.

A recent study, published by the National Institutes of Health proves it. It showed that people who frequently sleep for more than nine hours a night have a higher diabetes risk. It's even higher than in people who frequently sleep less than six hours a night!

Read on to find out more…

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Your blood sugar levels soar if you frequently sleep more than nine hours a night

 
Researchers tested their theory on 722 individuals, who didn’t have diabetes at the beginning of the study.
 
Each of them had the same sugar solution before they went to bed and researchers tested their serotonin levels and insulin production. The participants each filled in a questionnaire to explain their sleep disturbances – if any – and how long they slept for.
 
At the end of the study, researchers took blood samples as soon as the participants woke up.
 
Taking the sample first thing in the morning is a good indication of how your body handles sugar as you sleep. And, in the participants, the last thing they had to eat was the sugar solution.
 
The results were quite surprising.
 
Instead of blood sugar levels in long sleepers being lower than those who slept for shorter times, they increased. Their insulin sensitivity was also lower than normal sleepers and short sleepers.
 
How is this possible?
 
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Long sleepers usually suffer sleep difficulties and try “catch up” on sleep

 
Experts believe the reason behind insulin sensitivity and higher diabetes risk in long sleepers is because they actually suffer sleep insufficiencies and try catch up the sleep they always miss.
 
This is likely the case if you live a hectic life.
 
Not only do you feel like you never get enough sleep, you probably don’t sleep very well when you do.
 
This means your sleep quality is poor and it’s  causing insulin resistance and higher than normal fasting blood sugar levels.
 
Plus, researchers found people who don’t sleep very well are also less physically active because they always feel tired. And this perpetuates the problem.
 
Luckily, you can change your fate and protect your health from type 2 diabetes.
 

Three tips to get better quality sleep and prevent type 2 diabetes

 
Tip #1. Go to sleep and wake up at the same time every day
 
Train your body to sleep.
 
Do this by forming good sleep habits. It’s as simple as going to bed and waking up at the same time every day until your body finds the hours natural.
 
Tip #2. Limit distractions
 
If you toss and turn at night, it’s likely there are distractions keeping you from falling into a deep sleep.
 
If it’s concern about work, write down what you need to do the following day so it’s off your mind.
 
It could be light too! Sleep in a dark room without the TV, other artificial lights and electronic devices.
 
If noise is an issue, invest in a good quality pair of earplugs to help limit noise while you sleep.
 
Tip #3. Exercise
 
Exercising helps you in two ways.
 
1.    It gives you more energy; and
2.    It can help you sleep more soundly.
 
Try exercising in the morning if you need a boost to wake you up or in the evening if it helps you sleep.
 
There’s no reason for poor sleeping habits to leave you with type 2 diabetes. Use these three tips to get better sleep and lower your diabetes risk. 

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