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I've been measuring my blood sugar levels upon waking up for the past month or so, and have definitely noticed a correlation between quality and length of sleep and my levels.  Even on days when i diet and exercise properly, if i have a poor night sleep, the blood glucose level is high the morning after.  Conversely, even if i eat a small dessert and don't exercise, but get a good night's sleep, my blood glucose level is within normal range.

 

I'd known about this blood sugar - sleep connection in theory, but seeing the proof in my own life in such clear, raw data really brings home the importance of this connection to me.

 

Thought i'd share that with you all.

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Yes, the book's whole premise is that fat loss (as opposed merely to "weight" loss) depends not on calorie reduction but on eating so as to manipulate the complex hormonal processes at work, including insulin.  I followed it religiously for a couple of weeks and lost 13 pounds--and my body will resist losing on any diet/exercise program.  Results slip if bedtime and total hours sleeping at night aren't observed.  I'm resolving now to get back on track.  Sleep is the fountain from which springs all other good possiblities in life; if my sleep is messed up, everything else is, too, in domino fashion.

Mike said:

this is fascinating way to diet -- around the body's circadian rhythms.  i have to take a look at the book.  thanks for sharing.

 

about to go to bed.  will record tonight's number and then report back on both tonight's number and tomorrow morning's number tomorrow.

Jenny Foerst said:

Well, this is a kick in the butt for me to renew my committment to sleep hygiene and a reasonable bedtime, even though I've been laid off and could stay awake all night if I wished to.  I have hypoglycemia, but I've noticed much improvement from CPAP therapy and thyroid treatment.  I am trying to lose weight.  I follow in part this book called The New Metabolic Effect Diet.  It isn't so much a diet as it is a holistic approach.  One whole chapter is devoted to the critical role of 8 to 9 hours of sleep--at night--for losing weight and regulating blood sugar.  The book says to snooze by 10 p.m.  This is hard for me b/c I have always been a night owl, not a morning person.  Still, I tested this out, and I did drop weight when I managed to sleep by 11:00 and get 8 hours.  Now I'm staying up till 2 a.m. again and the weight loss has stopped.  I hope I find a job soon: I need the money and the schedule regulation.

herbs to lower glucose levels

Bauhinia forficata and Myrcia uniflora

Bauhinia forficata grows in South America, and is used in Brazilian herbal cures. This plant has been referred to as ‘vegetable insulin'. Myrcia uniflora is also widely employed in South America. Studies utilising the herbs as tea infusions suggest that their hypoglycaemic effects are overrated.

Coccinia indica

Coccinia indica is also known as the ‘ivy gourd’ and grows wild across the Indian subcontinent. Traditionally employed in ayurverdic remedies, the herb has been found to contain insulin-mimetic properties (i.e; it mimics the function of insulin).

Significant changes in glycaemic control have been reported in studies involving coccinia indica, and experts believe that it should be studied further.

Ficus carica


Ficus carica, or fig-leaf, is well known as a diabetic remedy in Spain and South-western Europe, but its active component is unknown. Some studies on animals suggest that fig-leaf facilitates glucose uptake.

The efficacy of the plant is, however, still yet to be validated in the treatment of diabetes.

Ginseng

Ginseng is a collective name for a variety of different plant species. In some studies utilising American ginseng, decreases in fasting blood glucose were reported. Varieties include Korean ginseng, Siberian ginseng, American ginseng and Japanese ginseng.

In some fields the plant, particularly the panax species, are hailed as ‘cure-all.’ As is the case with many of the herbs employed around the world in the treatment of diabetics, further long-term studies are needed to verify the efficacy of ginseng.

Gymnema sylvestre

Gymnema sylvestre is also employed in traditional ayurverdic medicine. The plant grows in the tropical forests of southern and central India, and has been linked with significant blood glucose lowering. Some studies in animals have even reported regeneration of islet cells and an increase in beta-cell function.

Momordica charantia

Momordica Charantia goes under a variety of names and is native to some areas of Asia, India, Africa and South America. Marketed as charantia, it is also known as karela or karolla and bitter melon. The herb may be prepared in a variety of different ways, and may be able to help diabetics with insulin secretion, glucose oxidation and other processes.

Acute effects on blood glucose levels have also been reported.

Ocimum sanctum

Ocimum sanctum is an herb employed in traditional ayurverdic practises, and is commonly known as holy basil. A controlled clinical trial showed a positive effect on postprandial and fasting glucose, and experts predict that the herb could enhance the functioning of beta cells, and facilitate the insulin secretion process.

Opuntia streptacantha

Opuntia streptacantha (nopal) is commonly known as the prickly-pear cactus in the arid regions where it grows. Inhabitants of the Mexican desert have traditionally employed the plant in glucose control. Intestinal glucose uptake may be affected by some properties of the plant, and animal studies have found significant decreases in postprandial glucose and HbA1c. Once again, to validate the prickly-pear cactus as an effective means of aiding diabetic patients, long-term clinical trials are needed.

Silibum marianum

Silibum marianum is also known as milk thistle, and is a member of the aster family. Silymarin contains high concentrations of flavinoids and antioxidants, some of which may have a beneficial effect on insulin resistance. The role of milk thistle in glycaemic control is little understood.

Trigonella foenum graecum

Trigonella foenum graecum is known as fenugreek and is widely grown in India, North Africa, and parts of the Mediterranean. It is also a part of Ayurverdic treatment, and is used extensively in cooking. Of the few non-controlled trials that have been carried out on type 2 diabetics, most report improved glycaemic control. Further study is certainly warranted.

Further herbs that have been studied, and may have positive effects for diabetic patients include berberine, Cinnamomym tamala, curry, Eugenia jambolana, gingko, Phyllanthus amarus, Pterocarpus marsupium, Solanum torvum, and Vinca rosea.

Blood glucose rises in the early morning hours because of hormones produced to wake you up.  The energy you need to wake comes from the sugar stored in the liver.  So if you are diabetic there is not enough insulin to counteract the efects of the sugar.  Stress can also cause blood sugar to rise. The lack of quality sleep causes stress on the body therefore causing bs to go up.  I was just diagnosed with sleep apnea in Nov this year and the first night I slept with my apap my blood sugar was 89 in the morning when I awoke. I have type II diabetes and have not seen a fasting bs that low in a long while. My morning numbers are usually between 110 and 125.  What a difference!! 

That measurement is called the A1C which is a average of the BS over the last 2 to 3 months.  It measures the amount of sugar that sticks to the red blood cells and they only live for 2 to 3 months.

99 said:

the theory is that blood sugars return to normal after two hours and therefore after a night break should be normal

i am not sure what nomal is in the USA but in the UK it is below 6 it is a different measurement system

"Sleep is the fountain from which springs all other good possiblities in life; if my sleep is messed up, everything else is, too, in domino fashion."

 

:)

I think most US labs use about 70-100.  Some 60.  Most diabetic with poor control will have symptoms of hypoglycemia at an higher level that 100.  That's Fasting. 

99 said:

the theory is that blood sugars return to normal after two hours and therefore after a night break should be normal

i am not sure what nomal is in the USA but in the UK it is below 6 it is a different measurement system

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