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While some of us are lucky enough to fall asleep within minutes after their heads hit the pillow, quite a significant amount of people suffer from insomnia. The problem is there are a number of common advice and habits that at known to boost sleep but which in actual fact, makes your insomnia worse.

If you’ve ever struggled to get to sleep, here are some of the things you’re doing that is preventing you from falling asleep easily.

Checking The Time
Constantly checking the time to know if it’s time for you to get up not only affects your sleeping routine but may actually be causing you insomnia. Glancing at the clock may make you feel like you’re tracking the situation and you’re on top of it, but it’s actually a bad habit. This is because it helps to decrease the time you have for sleep and increase your worry about your inability to fall asleep.

It also causes a spike in your cortisol and adrenaline levels, causing stress. It is best to set an alarm and place it away from the bed, where you can’t see the clock. This is particularly good, if you use your phone as your alarm, as even a small flash of blue light from the screen can wake you up more than you want, talk more of all the notifications that might be scrolling by.

Ensure your bedroom is free of distractions as much as possible. This includes having no television, phones and any other thing that beeps or flashes in the room.

Taking Sleeping Pills
Ironical isn’t it? The drugs that are supposed to help you sleep better man actually be preventing you from sleeping. The reason for this is that sleeping pills have not been proven to increase quality of sleep to any large degree.

Quality of sleep is vital to helping you wake up feeling refreshed and if your quality of sleep is poor (waking up often or failing to reach truly deep sleep), you won’t fully tap into the restorative processes that your brain and body need.

Moreover, some studies have found that sleeping medications such as Ambien help you fall asleep only a few minutes earlier than you would without using them and those extra minutes may not equate to much relief, especially when you consider the side effects such as morning grogginess or sleepwalking.

Getting Out Of Bed when You Can’t Fall Asleep
It’s common advice to give yourself 15 minutes to fall asleep, and then get up to read or listen to music if you can’t. This shouldn’t be the case however, as lying down in bed, even if you’re not sleeping—can be hugely beneficial to the body.

Provided you’re not angry at the fact that you’re not sleeping, then you should see that time in bed as rest. Resting helps your body even if you’re not actually asleep, by lowering t levels of the stress hormone, cortisol.

Furthermore, people tend to get up and do something that wakes them up even more such as going through their social media feeds or doing work tasks. These things actually makes it harder to fall asleep later on.

Sleeping Only When You’re Tired
While it seems pretty logical to only want to sleep when you’re tired, varying your bedtime can cause sleep disruption over time. This is a problem for people within the age of 20 to 40, simply because their bodies seem to be able to handle lack of routine.

The truth however is that the human body craves structure. Setting a regular bedtime, waking up at the same time each day can actually make it easier to fall asleep. This is because your body powers down on cue, reducing adrenaline and cortisol and increasing sleep-inducing melatonin around the time it expects you to start winding down.

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Considering health benefits of consuming foods rich in vitamins and minerals such as fruits, whole grain and vegetables, Nigerians living with diabetes should stop limiting themselves to only beans and unripe plantain but can eat any locally available and culturally acceptable food in moderation.

This is because, there is no special diet for diabetes, and there is nothing like diabetes diet, say experts.

Contrary to the common notion that diabetes is caused by excessive consumption of sugar or certain types of foods, experts have revealed that it is not sugar or foods that cause diabetes.

They made this assertion in Lagos at a Capacity Building Workshop on Diabetes for Health Journalists to commemorate the 2017 World Diabetes Day with the theme, “Women and Diabetes —Our Right to a Healthy Future’’.

The workshop which had the theme, “Equipping Present-day Journalists for Effective Reporting of Diabetes’’, was organised by Sanofi Aventis Pharma Nigeria, a global healthcare organisation to help journalists have better understanding and accurately report issues around diabetes in order to increase public understanding about the condition.

According to the experts, diabetes is caused by the body’s inability to manage glucose and not by too much sugar consumption nor foods; they added that a diabetic can eat everything.

Diabetes, World Health Organisation (WHO) says, is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar.

Demystifying some of the myths surrounding the disease -especially in the area of nutrition, an Endocrinologist and Senior Lecturer, Department of Medicine, College of Medicine, University of Lagos, Dr Ifedayo Odeniyi, noted that diabetes is a problem with the body’s handling of glucose.

Odeniyi explained: “Most people believe that when you have diabetes, it is because you eat too much sugar, this is not correct.

“Diabetes is not as a result of consuming sugar or sugary things, but rather, it is as a result of the body’s inability to handle glucose in the body.

“The glucose comes from all the foods we eat – whether it is meat, carbohydrate, protein or fat; so, in their normal forms, the body does not recognise them.

“The only thing the body recognises is glucose as a source of energy; when we eateba’,fufu’ foods prepared from cassava, rice and others, the body changes them to glucose.”

He called on Nigerians living with diabetes to come out of the ignorance of consuming only beans, unripe plantain and wheat and embrace every healthy diet.

“We have often heard that the diet of diabetics should be beans and unripe plantain, but that is not correct. There is no special diet for diabetes, and there is nothing like diabetes diet. A diabetic can eat everything”, he maintained.

Odeniyi further revealed that the erroneous consumption of only beans and unripe plantain by those living with diabetes have closed their eyes to rich available food in our environment.

“They are even denied meat. Unfortunately, some doctors say diabetic patients should be on beans, but beans is not protein, it is actually 60 per cent carbohydrate, while even plantain is 70 per cent carbohydrate. “The diabetic should eat everything in moderation”, he stated.

The body needs glucose for energy for us to move around, eyes to see, brain to function and for every part of the body to function well, he stressed, affirming that healthy diet, regular physical activity, maintaining a normal body weight and avoiding tobacco use are ways to prevent or delay the onset of diabetes.

Beside nutrition, Odeniyi urged those diagnosed of diabetes to seek early and proper treatment from qualified medical practitioners.

He however identified oily foods, butter, dairy products, carbonated drinks, alcohol, sweets, sucrose, salty and fast foods as some of the things to avoid.

In his remarks, Head, External Affairs, Sanofi, Mr Oladimeji Agbolade said that diabetes had become a global pandemic.

Agbolade pointed out that as at 2015, it was estimated that 415 million adults have diabetes and it is expected to rise to 642 million by 2040.

He said that managing the disease was tedious and time-consuming but required effective management which would include taking extra care around food and exercise, as well as monitoring of blood sugar levels throughout the day.

Agbolade therefore, urged the federal government to make a policy that would ensure that Nigerians were compulsorily tested for diabetes anytime they went to hospital.

The World Diabetes Day is marked annually on November 14 to raise awareness about the way the health problem affects people on a global scale.

The main objective of this year’s theme: “Women and Diabetes —Our Right to a Healthy Future’’, is to promote the importance of affordable and equitable access to medical care for all women. ”

According to statistics from International Diabetes Federation (IDF) , there are currently over 199 million women living with diabetes and this total is projected to increase to 313 million by 2040.

Angela Onwuzoo

- 04:44

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About us

Early Gossips

Banky W And Adesua Head to South Africa For White Wedding

Omotola Jalade Writes an Open Letter to the Wellingtons

Banky W and Adesua Etomi Get Legally Married!

New Video Alert: Wizkid & Mutay – Manya

Wizkid Allegedly Welcomes Child with His Manager

All The Glamorous Outfits Adesua Etomi Wore At Her Traditional Wedding

5 Major Nigerian Celebrities That Are Freaking Rich But Don’t Flaunt It

Wizkid Regrets Being Absent At Banky W’s Wedding

5 Period Symptoms That Might Signal A Serious Health Problem

5 Celebrity Couples Who Attended Banky W and Adesua Etomi’s Wedding

Donald Trump nuclear order could be refused – General John Hyten

BBNaija’s Efe Flaunts His Blonde Beards in New Photos

The Things You Do That Are Only Making Your Insomnia Worse

Shatta Wale Promises To Disrupt Wizkid’s Show In Ghana Unless Nigerians Apologizes To Ghana’s President

See Photos of Banky W’s Traditional Wedding too Adesua Etomi

Buhari Eulogises Jonathan as Former President Clocks 60

Why I Gave “Malo” To Tiwa Savage – Producer Spellz Reveals

People living with diabetes can eat any food- Experts say

7 Beauty Hacks That Every Lazy Girl Needs

Check Out Banky W & Adesua Etomi’s Traditional Wedding Invitation Card

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