Five Points to Consider About Scientific Sleep for Diabetics
Diabetes is traditionally treated with diet, exercise, and medication. Nowadays, "heart therapy" and "sleep regulation" have been introduced. Clinical medicine has discovered that "Healing the Heart" can increase vagus nerve excitability, decrease sympathetic nerve excitability, produce a vagus-islet effect, regulate body and cell function, and block physical and psychological disorders (tension, depression, fear, and pessimism in diabetic patients). Chronic sleep deprivation and poor long-term sleep quality have been shown in studies to lower insulin sensitivity and raise the risk of diabetes. Sleep quality is excellent, and insulin sensitivity has improved. Both "heart therapy" and sleep control can boost the body's consumption of sugar and so aid in the treatment of diabetes.
1. Keep an eye on your blood sugar levels. Under the supervision of a doctor, strictly control blood sugar to meet the standard; actively change bad habits and behaviors (smoking, poor diet, drinking, lack of exercise, and obesity) to avoid diabetes complications; correctly understand the disease and maintain an optimistic mood and attitude. It can play a role in "mind control." Every day, choose your own exercise style (brisk walking, jogging, table tennis, swimming) and practice light and medium-intensity aerobic activity for 30 minutes (appropriate heart rate during exercise = 170-age), which can lower blood sugar and increase the effect of deep sleep at night.
2. Prior to going to bed, consider your health. Dinner should be light and not too filling; eat easy-to-digest foods with some soup to minimize blood sugar spikes caused by overeating. Drink a moderate amount of water before going to bed, which can dilute the blood and lower blood sugar; relax the mind and brain before going to bed, avoid stimulating factors such as drinking tea, wine, coffee, smoking, and watching stimulating TV and books; avoid dreaming stimulating factors such as nervousness, thinking, worry, and so on, and being awakened by strong light and sound during sleep, and physical conditions such as body cold, heat stimulation, hand chest duplication, and so on. go to bed on time, practice scorching your feet with warm water before going to bed, and encourage blood circulation. Circulation is beneficial to getting a good night's sleep.
3. While sleeping, keep an eye on the prone posture. Sleeping on the right side is recommended. The heart is not squeezed, breathing is not impeded, and the oxygen content of the blood rises, all of which contribute to the correct control of cerebral circulation and circulatory function. Lying on the correct side promotes appropriate digestion and absorption.
4. When you wake up, pay attention to your health. Pay extra attention to waking up early in the morning. After waking up, lie on the bed for 20 seconds, then sit on the bed for 20 seconds, then sit on the bed with your legs under the bed for 20 seconds, and finally walk in slippers. The goal is to manage cardiovascular function and blood pressure throughout the wake-up cycle, as well as to avoid stroke and myocardial infarction from walking immediately after waking up. Drinking a glass of hot water shortly after waking up might dilute the blood thickened by sleep-related breathing loss and increase blood circulation.
5. After lunch, pay close attention to the digestion and absorption of food. The management of nerve-humor greatly improves digestion and absorption. The production of digestive juice (such as insulin) and smooth muscle movement of the digestive tract are increased when the excitability of the parasympathetic nervous system is elevated in the morning. , Can help with digestion and absorption of meals while also lowering blood sugar levels. It is not advisable to consume a considerable amount of digestible food for lunch; it is also not advisable to snooze shortly after lunch. Before having a nap, you should relax for 30 minutes. The correct laying position is the optimal lying position for a nap. When getting up from a nap, it is advisable to take your time and give yourself a few minutes to wake up so that your brain is in the greatest operating condition as soon as possible.