diabetes news, diabetes research news, diabetes information, diabetes

12

NEWS

SEVEN STEPS TO BETTER SLEEP

Sleep is a vital time when our bodies

can restore and rejuvenate, but

sometimes getting the amount we

need feels unattainable.

There are many causes to this -

anxiety levels, lack of exercise and

too much screen time, for example -

can affect our ability to rest at night.

The following tips can help:

1. Figure out how much

sleep you need

We all need different amounts of

sleep at different stages in our lives.

While newborn babies need between

14-17 hours of sleep each day, adults

generally need between 7-9, and that

drops slightly to 7-8 hours for people

over 65.

2. Make your bedroom

sleep-friendly

It's obvious but well worth

mentioning: your bedroom needs

to be an inviting and comfortable

space if you want to sleep well. Pay

attention to the temperature (15-

18°C is an ideal level), and invest in

blackout blinds or heavy curtains to

keep out as much light as possible.

Unless you have allergies, plants are

also a wonderful addition to promote

sleep habits. They boost oxygen

levels, and many are natural air

purifiers, removing carbon dioxide

and other toxins from the air.

Also, make sure that you take the

time to try out a mattress in various

sleep positions before you buy to

find the right level of firmness for

you. Although stacking fluffy pillows

galore might look lovely, when it

comes down to actual sleeping, aim

to have your head level with the rest

of your body to optimize blood flow.

3. Manage your digital

devices

The light emitted by devices such

as tablets and phones can reduce

the body's melatonin production by

up to 25 per cent, affecting sleep

patterns. To avoid this so-called

"blue-light effect," turn your phone's

brightness lower at night. You should

also switch off all digital screens

(especially smartphones) at least an

hour before bedtime to give your

body time to produce melatonin.

4. Keep a worry journal

Sleep can be hard when your mind

is buzzing. Try keeping a worry

journal-by writing down your

worries, you'll symbolically remove

them from your mind. Writing

longhand slows you down, giving

you time to process thoughts. And

by identifying specific concerns,

you are well placed to come up with

possible solutions.

5. Exercise for better rest

Our bodies are designed to move-

and research shows that regular,

moderate physical activity improves

our mood and helps us sleep better

and longer. You should generally aim

for around 30 minutes of moderate

activity, five days a week, but if you

can manage only 10 minutes, do it

anyway-you will feel the benefit.

From a sleep point of view, it's usually

best to exercise in the morning or

afternoon. This is because exercise

makes you hot, and to feel sleepy,

your body temperature needs to

fall. While fine for general fitness,

evening exercise will impair sleep if

you don't give the body enough time

to cool down before bed.

6. Create a winding-down

routine

We all need to decompress after

a busy day, and for a good night's

sleep, it's essential to dissipate the

high adrenaline and stress-inflating

cortisol levels we've built up during

the day. Establishing a routine-and

sticking to it-will help your mind

and body prepare for rest. Aim to

do the same thing, in the same

order, every night, whether that's

walking your dog, changing into

nightwear, brushing your teeth, and

incorporating a relaxing activity, like

reading or knitting, to ease into a

restful state.

7. Pay attention to what

you're consuming

Did you know caffeine can stay

in your body for 10 hours? If you

can, avoid coffee, tea, and energy

drinks after midday. Depressants

can also affect your sleep quality,

despite making you drowsy. Alcohol

is a major culprit in disrupting REM

sleep, so you wake up tired and

sluggish.

DK's new book, A Little Book of Self

Care: Sleep explores more ways to

sleep better with plenty of tips to

easily make part of your routine.

Index

  1. Free online Desang diabetes magazine diabetes information
  2. Desang diabetes, magazine diabetes information, Sue Marshall diabetes
  3. ang diabetes magazine diabetes information, Sue Marshall
  4. Desang diabetes magazine, diabetes news
  5. diabetes news, diabetes research news, diabetes information, diabetes news
  6. diabetes news, diabetes research news, diabetes information, diabetes news
  7. Spirit Pharmacy for people with diabetes, Insupen and Insujet insulin injection devices, CareSens an
  8. diabetes news, diabetes research news, diabetes information, diabetes news
  9. Abbott Freestyle Libre 2, Flash Glucose Monitoring, FSL2, Abbott Wellness Factory
  10. diabetes news, diabetes research news, diabetes information, diabetes
  11. insulin pump, Dana RS system, artificial pancreas, Advanced Therapeutics UK, CamAPS FX, Dexcom G6
  12. diabetes news, diabetes research news, diabetes information, diabetes
  13. Medtrum A6 Touchcare patch pump and CGM in harmony
  14. Medtronic Penny App
  15. : Medtronic MiniMed 780G System Automated for an easier way to stabilise glucose levels.
  16. Free online Desang diabetes magazine diabetes information
  17. NHS diabetes care
  18. Desang diabetes magazine, diabetes diet
  19. Air Liquide Healthcare UK Tandem t:slim insulin pump with Control IQ
  20. desang, diabetes diet, diabetic diet, counting carbohydrates, food for diabetes
  21. Insulet Omnipod DASH insulin pump with insulin pods, podders, Omnipod DASH Personal Diabetes Manager
  22. desang, diabetes diet, diabetic diet, counting carbohydrates, food for diabetes
  23. Desang diabetes, Inside Diabetes guides, guide to injecting insulin, guide to injecting for people w
  24. Diabetes management equipment, my diabetes kit, desang diabetes magazine
  25. Diabetes management equipment, my diabetes kit, desang diabetes magazine
  26. Diabetes management equipment, my diabetes kit, desang diabetes magazine
  27. Diabetes technology education from Diabetes Technology Network DTN
  28. Page 0028
  29. Page 0029
  30. diabetes footcare, diabetic foot conditions
  31. Page 0031
  32. diabetes footcare, diabetic foot conditions
  33. Page 0033
  34. diabetes footcare, diabetic foot conditions
  35. Ascensia Contour Next One Diabetes blood test meters
  36. Free online Desang diabetes magazine diabetes information
  37. Page 0037
  38. Desang Diabetes Magazine, Making Carbs Count, carbohydrate counting for diabetes
  39. Desang Diabetes Magazine, Making Carbs Count, carbohydrate counting for diabetes
  40. Desang Diabetes Magazine, Making Carbs Count, carbohydrate counting for diabetes
  41. Desang diabetes kitbags, bag for diabetes kit
  42. Free online Desang diabetes magazine diabetes information

Related Issues