How can excessive sugar consumption affect me?
Sugar insomnia: why sugar also steals you sleep!
In my last post on the influence of sugar, we talked about how sugar and high sugar consumption actually affect your own health. However, high sugar consumption also harbors the risk of lack of energy and sleep disorders. In this article we will show you why this is the case and what you have to do for a healthy sleep.
Excessive sugar consumption and its effect on our insulin levels
Primarily, excessive sugar consumption leads to one strongly fluctuating insulin levelsl in the body, but what does that tell us?
The sugar consumed first reaches the blood through digestive processes, where it is absorbed with the help of the Storage hormone insulin reaches the corresponding target cells or organs. So the insulin helps to remove the sugar from the blood. A normal process begins, blood sugar levels and insulin levels drop. So far so good.
However, since we live in a consumer society that is surrounded by sweet food traps, in many cases there is rarely a normal breakdown of sugar in the body. But why?
Diabetes and other pathological consequences of excessively high insulin levels
If you illustrate the whole thing with an example, you can say that our cells cover a marathon due to the high sugar consumption. You are literally working your way up. After a while, they wear out and become less receptive to sugar absorption. What happens is relatively simple: Sugar remains in the bloodstream that was previously easily absorbed by the cells. However, insulin does not care about this absorption weakness and thus it also continues to rise, because it wants the sugar to be broken down from the blood. It comes to one constantly increased levels of insulin and that has serious consequences for our health.
After a while (after years) a second marathon begins, namely the production of insulin. This ability also loses its effectiveness over time because the producer of the insulin (the pancreas) is also exhausted. We often see and hear what is happening now in our environment: The Type 2 diabetes is one of the most modern civil diseases that we have trained ourselves!
The bad thing is that this problem not only affects obese people, but often also very sporty people who overwhelm their bodies every day with supposed sports soft drinks or similar sugary supplements. Our body relies on energy in the form of sugar, but not just one Excess of energy! But since sugar is subliminally added to many foods, even the most conscious people often lose track of things.
Too much sugar and high insulin levels cause restlessness and insomnia
What does it all mean for a healthy sleep?
Sleep regulates many hormonal processes in the body. The worse the sleep and the less sleep, the more difficult it is Regulation of blood sugar metabolism. The brain is dependent on sugar and uses it even during the night.
A disturbed insulin level, however, which works permanently at an elevated level, interrupts this function. The brain responds with a kind Stress response and there are nightly problems such as profuse sweating or tremors. The result: sleep is disturbed and a kind of vicious cycle begins.
Excessive sugar consumption coupled with late eating habits are poison for the body!
Instructions for a healthy sleep
But how do you get a healthy sleep and what little tips and tricks can you use to make your night's sleep an effective regeneration phase for your body?
How much sleep does the human need?
Each person is individual and accordingly needs a different amount of sleep, but there are scientific guidelines. This value is seven to eight hours of sleep and also reflects the recommended regeneration time.
What are the consequences of lack of sleep?
Everyone knows the feeling of not having slept well. You feel weak, sluggish and often have the problem of being able to concentrate on something, but there is a lot more going on in our body.
Too little sleep means ...
- a greater feeling of hunger for fat and especially sweet things
- less secretion of important growth hormones
- easier tendency to headache, metabolic disorders and weight gain
- higher susceptibility to infections
- increasing risk of high blood pressure
- premature aging of the skin
- lower physical and mental performance
In this way I can ensure that I get enough healthy sleep in my everyday life
Here are my twelve tips for a better sleep:
- It is important to plan fixed sleeping and waking times
- only go to bed when you are really tired
- A power nap during the day can be good, but should not be longer than 20 minutes
- Make sure the room temperature is correct (15-19 degrees)
- Provide fresh oxygen in your room (ventilating for 10 minutes before going to bed works wonders)
- The room air should not be too dry, because dry room air irritates the mucous membranes and the respiratory tract
- Take advantage of the daylight and let it on your skin. Serotonin is formed in daylight, which helps for the healthy development of sleep hormones at night.
- Avoid strenuous mental and physical activity before bed. An easy walk is enough and even supports you to relax completely at night.
- Create a relaxed environment (have no standby devices or switched on smartphones nearby. Also, unwanted light sources should not be nearby).
- Avoid using the bed for other activities. The bed should only be there for sleeping.
- Avoid an uncomfortable sleeping position -> can also be caused by an outdated mattress or an uncomfortable pillow.
- Cold feet can be a problem. Therefore it is quite possible to put on socks. These stimulate the blood circulation.
Here are my ten tips from 22DaysZuckerDetox team for a healthy diet and good sleep
- Try to avoid lavish, and especially heavy, meals at least three hours before bed.
- Special warm tea (special types) before going to bed often has a calming, mood and nerve stabilizing effect (e.g. lemon balm, valerian, hops, lavender or St. John's wort).
- Alcohol often makes you tired, but in too large quantities, especially before going to bed, alcohol has a very negative effect on the vital regeneration processes in the body. It's best to avoid alcohol before going to bed.
- Avoid drinks containing caffeine and nicotine.
- Avoid fatty and sugary foods for at least two hours before bed rest.
- You should also avoid citrus fruits before bed. These add acid to the body. In order to balance the acid, various mechanisms are set in motion at the same time, with which the body begins to work.
- Avoid taking anorectics.
- Use salt sparingly at dinner.
- Raw foods take longer to digest, so avoid eating raw foods before bed
- The 22-day sugar detox tip: Put a lavender bag next to the pillow and sleep will feel particularly restful.
Conclusion: With a sugar-free and balanced diet, all of these points are met.
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