Dass ausreichend Schlaf für unsere körperliche und seelische Gesundheit essenziell ist, ist allgemein bekannt. Was viele jedoch nicht wissen: Schlafprobleme erhöhen laut aktueller Studien das Risiko für Typ-2-Diabetes – eine Stoffwechselerkrankung, die ernsthafte Folgen wie Nervenschäden, Sehstörungen und das diabetische Fußsyndrom («diabetischer Fuß») nach sich ziehen kann. Umso wichtiger ist es daher, für ausreichend erholsamen Schlaf zu sorgen.
Typ-2-Diabetes: das müssen Sie wissen
Diabetes geht immer mit einem erhöhten Blutzuckerspiegel einher. Je nachdem, ob ein Diabetes vom Typ 1 oder Typ 2 vorliegt, hat die Erkrankung jedoch andere Ursachen. Bei Typ-1-Diabetikern ist der Körper nicht mehr in der Lage, selbstständig Insulin zu produzieren, weil die für diesen Prozess zuständigen Zellen absterben. Das Hormon Insulin ist für die Verwertung von Zucker unverzichtbar. Wenn es fehlt, reichert sich das Blut immer weiter mit Zucker an – der Blutzuckerspiegel steigt, schlimmstenfalls bis hin zum gefürchteten diabetischen Koma. Insulin muss dem Körper daher in regelmäßigen Abständen von außen – in der Regel über Injektionen – zugeführt werden. Wird ein Typ-2-Diabetes diagnostiziert, liegt eine vollkommen andere Problematik vor: Der Körper produziert zwar Insulin, die Zellen reagieren jedoch nicht mehr darauf. Ärzte sprechen in diesem Zusammenhang von einer Insulinresistenz.
Schlafstörungen und Diabetes: die Zusammenhänge
Studien zufolge steigt der Blutzuckerspiegel in Tiefschlafphasen an und nimmt in REM-Phasen (also in den Phasen, in denen wir träumen) ab. Schlafmangel kann demzufolge zu starken Schwankungen des Insulin- beziehungsweise Glukosespiegels im Blut führen. Diese Schwankungen können langfristig dafür sorgen, dass die Zellen nicht mehr richtig auf Insulin ansprechen und sich ein Diabetes vom Typ 2 entwickelt. Umgekehrt kann auch eine instabile Glukose- und Insulinkonzentration im Blut die Schlafqualität negativ beeinflussen.
Die Schlafqualität verbessern: Tipps & Tricks
Wenn Sie immer wieder Probleme beim Ein- oder Durchschlafen haben, können Sie versuchen, mit folgenden Tipps und Tricks Abhilfe zu schaffen:
- Gewöhnen Sie sich an feste Einschlafrituale – hören Sie entspannende Musik, lesen Sie ein gutes Buch oder nehmen Sie ein Bad.
- Lernen Sie Entspannungstechniken, beispielsweise autogenes Training oder Muskelentspannung nach Jacobsen.
- Verzichten Sie abends auf schwere Mahlzeiten. Auch der Zuckerkonsum sollte reduziert werden.
- Treiben Sie Sport, und zwar am besten dreimal wöchentlich für mindestens 30 Minuten.
Artikel von: Redaktion Herb & Bitter AG
Artikelbild: © dolgachov – envato.com
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