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SLEEPING WELL
By Myke Bartlett
Getting a good night’s sleep is harder than ever in a world that never stops moving, but there are ways to ensure your body is getting the rest it needs. We take a look at some expert tips and tech to help you make the most of your time in bed. Humans need sleep. As a species we’ve evolved to effectively shut down overnight, going to bed when it’s dark and waking with the light. Our modern world has made things more complex, surrounding us with electric light and stimulants, obliging us to work unnatural hours and generally disrupting sleep patterns humans developed over millions of years.
As sleep expert Danny Eckert points out in the previous article, we know that poor sleep can have a powerful and negative impact on blood glucose management. Just five nights of restricted sleep was enough to induce a state of prediabetes in 20-year-olds without any preexisting conditions. We also know that diabetes is associated with sleep apnoea, which is a major cause of sleep disturbance. So what does the science say about getting a good night’s rest?
Why do we need sleep? According to Professor Jonathan Shaw, the answer might simply be “because we get tired”. But it’s likely the answer isn’t as straightforward as it might appear. Sleep is a relatively new area of scientific study, full of unknowns. Danny Eckert says that the latest data suggests sleep is effectively a garbage truck that cleans out all the rubbish that our brain and body has gathered during the day. If we don’t get enough sleep, we don’t get rid of that rubbish, with potentially adverse effects on every cell and organ. We also know that sleep plays an important part in memory and learning and can help stave off mental health issues.
How much sleep should I be getting? It depends how old you are, but eight hours is a pretty good rule of thumb if you’re older than 18.
What doesn’t work? Alcohol and sleeping pills are less effective than developing good sleep habits. Sleep calculator apps (part of an increasing trend for health management apps) may also not help. 10
Should I get tested for sleep apnoea? If you have diabetes, are known to snore and often feel sleepy during the day, it would be worth talking to your GP. Testing can be complicated, involving sleep studies that hook you up to equipment that monitors your heart, lung and brain activity, breathing patterns, arm and leg movements, and blood oxygen levels.
What is the treatment for sleep apnoea? There is a notable overlap between the treatment of sleep apnoea and recommendations for diabetes management. Patients are encouraged to make lifestyle changes such as losing weight if overweight and exercising regularly. In addition, people should avoid sleeping on their back and use a nasal decongestant. More severe sleep apnoea may require using oral devices or a CPAP machine, which maintains a constant air pressure while sleeping, helping patients to keep their throat open. Danny Eckert believes lessintrusive therapies will be available in the future.
