How Much Melatonin Do I Give My One Year Old Type 2 Diabetes – Need for Sufficient Sleep to Help Prevent Gestational Diabetes

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Type 2 Diabetes – Need for Sufficient Sleep to Help Prevent Gestational Diabetes

“To go to bed early and to rise early makes a man healthy, rich and wise.” ~Benjamin Franklin.

Mr Franklin was known to sleep a little, but going to bed early and getting at least seven hours of sleep has been linked to a reduced risk of developing gestational diabetes. According to the study reported in June 2017 in the American Journal of Obstetrics and Gynecology, going to bed early and getting enough sleep during pregnancy can help prevent the development of diabetes at that time. Evidence suggests that a lack of sleep impairs sugar metabolism.

Gestational Diabetes…

  • is similar to type 2 diabetes, but is first diagnosed during pregnancy.

  • is a common pregnancy complication that affects between 1 and 14% of pregnancies worldwide.

The disease disappears after childbirth, but often returns later in the mother’s life as full-blown type 2 diabetes.

Researchers from the University of Pittsburgh and several other research institutes in the United States compared activity levels and sleep diaries between 16 and 22 weeks of pregnancy in 782 women expecting their first child. The study took place over a week. Getting less than seven hours of sleep each night was strongly associated with more than twice the risk of developing gestational diabetes.

According to the National Sleep Foundation in the United States, adults need seven to nine hours of sleep each night. Our circadian rhythm, or biological clock, tells us to sleep by releasing a hormone called melatonin around 2200 or 2200 hours. When light begins to enter the brain, the body makes cortisol and other hormones to wake us up and raise our temperature for daytime activities.

Practicing good sleep hygiene helps people get all the rest they need and wake up feeling rested and ready to be productive. The to-do list includes…

  • a regular schedule for going to bed and getting up, including weekends and holidays.

  • relaxing bedtime rituals, such as brushing your teeth or taking a shower.

  • exercise daily or as advised, but not less than half an hour before bedtime.

  • comfortable lighting and heating in your room.

  • comfortable mattresses, pillows, sheets and blankets.

  • no alcohol or caffeine during pregnancy.

  • turn off computer screens, television and other bedtime distractions.

If getting enough sleep at the right time of the night is still a problem…

  • relaxation therapy,

  • yoga, or

  • meditation

helps in many cases. Do not hesitate to inform your doctor or midwife if sleep is difficult.

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