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Set yourself up for a good night's sleep

Don’t let a busy, stressful day tomorrow throw you off track. It's no secret that a good night's sleep is important for your overall health and wellbeing. But did you know it’s just as important as diet and exercise when it comes to your glucose control?

When you don’t get enough quality sleep, it can disrupt your hormones and lead to higher cortisol (a stress hormone) levels. This disruption can contribute to insulin resistance and other health problems. (1) If you’re feeling stressed or overwhelmed (or even if you’re not), take time to relax and prioritise sleep. 

Here are some ways to set yourself up for a successful night of sleep.

Write down your thoughts: Take a few minutes to jot down your thoughts or worries. This can help clear your mind and make it easier to relax.

Follow a bedtime routine: Having a consistent bedtime routine can signal to your body that it's time to wind down and get ready for bed. This can include things like taking a warm bath, reading a book, or some light stretching.

Create a relaxing sleep environment: Make your bedroom a calm, comfortable space that promotes restful sleep. Consider things like comfortable bedding, blackout curtains, or a white noise machine to help create your perfect sleep environment.

Avoid screens before bed: The blue light emitted by screens can interfere with your body’s natural sleep-wake cycle. So, it’s best to avoid using electronic devices for at least an hour before bed.  If your schedule won’t allow for that much time between screen and sleep, consider installing a blue light filter for your screen.  

Practice relaxation techniques: Techniques like deep breathing, meditation and yoga can help ease your mind and reduce your stress levels before bed.

Build a sleep routine that works for you and see how it impacts your glucose over the next week.

Glucose 101
Sleep

References

  1. Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015 Nov;8(3):143-52. doi: 10.1016/j.slsci.2015.09.002. Epub 2015 Sep 28. PMID: 26779321; PMCID: PMC4688585
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