It is easy to get sleepy during the day and the probability of getting diabetes is higher? Doing so reduces the risk

It is said that spring is sleepy, autumn is sleepy, summer is sleepy, and winter and March are not awake. When spring arrives, many people leave messages asking Dr. Clove:

Is it not good to doze off all the time during the day?

What if there is no spirit during the day?

What’s the matter with wanting to sleep after dinner?

… …

In fact, drowsiness is easy to occur during the day, which may be related to poor blood sugar metabolism.

Sleepiness during the day cannot be ignored.

Watching TV, I fell asleep, reading the newspaper and falling asleep again…

Many friends are accustomed to this kind of situation and think that they feel sleepy during the day only because they do not sleep well at night.

In fact, this is a health tip that cannot be ignored:

Is your postprandial blood sugar too high?

A new study recently published abroad shows that:

The postprandial blood sugar of the middle-aged and elderly people with lethargy during the day is often too high, and the fasting blood sugar level of people with insomnia at night is also often higher.

In drowsiness, people’s ability to control food intake decreases and their daytime activity also decreases. This state is not conducive to reducing body fat rate, and excessive body fat rate and visceral fat are important factors that increase the risk of diabetes.

If you find that your waist circumference is too large now, you should pay more attention.

To improve daytime drowsiness, we can adjust it from two aspects: noon diet and night sleep.

Improve diet and reduce postprandial blood sugar

If the staple food for lunch is white rice, steamed bread and the like, the postprandial blood sugar reaction will naturally be high, and the postprandial hyperglycemia reaction will make people feel sleepy.

Therefore, it is suggested that you can eat a cold vegetable first, halve the staple food, or eat some coarse grains instead.

Don’t sit down immediately after dinner, but walk for half an hour. In order to prevent hunger before dinner, you can drink 200 grams of yogurt at 4 o’clock in the afternoon.

In this way, compared with the original lunch, the difference in calories is not too big, only tens of kilocalories more. However, it will obviously reduce blood sugar and drowsiness.

Ensure sleep duration and quality at night

Long enough sleep time and good enough sleep quality are also an important way to avoid daytime drowsiness.

Studies have long proved that poor sleep quality at night, or sleep time less than 7 hours, will reduce the body’s blood sugar control ability and increase the risk of diabetes.

Of course, sleep time should not be too long. It is more common to sleep too long at night and to increase fasting blood glucose, postprandial blood glucose and triglyceride levels.

Generally speaking, high-quality 7-8 hours of sleep at night can make people feel refreshed during the day, while too long sleep is often due to poor sleep quality or poor physical condition, even if you sleep for a long time, it is difficult to relieve fatigue.

You can do this

On the one hand, ensuring 30-50 minutes of exercise every day can obviously improve the quality of deep sleep, make people energetic during the day, and ensure their blood sugar control ability.

On the other hand, the food should not be too greasy and stimulating at night, nor should it be eaten too late, and the dinner should be finished at least three hours before going to bed.

In order not to feel hungry at night, it is best to rest before 11 o’clock in the evening.

Have you all learned? Remember to share it with more friends in need!