Bright Lights and Diabetes Risk
 Relaxing after a hard day's work might mean surfing the Web, playing a video game, or catching your favorite show on TV. If your evening leisure activities are done under electric lights, it may throw off your sleep cycle and possibly raise your risk for high blood pressure and diabetes.
Researchers studied 116 healthy volunteers ages 18 to 30 who were exposed to either room light or dim light between dusk and bedtime and measured the amount of melatonin in their blood. Those who spent their time in room light produced less melatonin than those in dim light - the room light shortened the time that melatonin was produced by about 90 minutes.
Those who slept under bright room light were also affected. The amount of melatonin they produced fell by more than 50 percent.
Melatonin is a hormone that governs your sleep cycle. It also lowers blood pressure and body temperature, and regulates glucose levels. If less melatonin is produced by the body, that could raise the risk for high blood pressure and type 2 diabetes, says Joshua Gooley, Ph.D., of Harvard Medical School and author of the study.
Previous research has found that women who work a night shift might be at increased risk for breast cancer, possibly because of lower melatonin levels.
Always talk with your health care provider to find out more information.
|
Although you may be tempted to scrimp on sleep to get more done each day, lack of sleep can cause memory and concentration problems, slower reflexes, and irritability. It can also be deadly - if you fall asleep while driving.
Check out these tips to help you get a good night's sleep:
- Avoid caffeine, alcohol, and nicotine for several hours before bedtime.
- Don't exercise too close to your bedtime. Try to finish exercising at least four hours before hitting the sack.
- Clear your mind of the day's stress. Deep breathing or relaxation exercises may help lull your body to sleep.
- Control your exposure to light. Darkness is a cue for your body to sleep. Use nightlights if you need to use the bathroom during the night.
- Turn alarm clocks toward the wall. Checking the time in the middle of the night may increase anxiety and prevent you from getting back to sleep.
- Wake up at the same time every day. Your body will respond well to a consistent cycle.
Always talk with your health care provider to find out more information.
Subscribe to Any of Our Free Monthly Health-e Newsletters
|