The risk for onset of diabetes of people whose average sleeping time is less than 5 hours is about 5.4 times compared to people whose average sleeping time is more than 7 hours.
Lack of sleep increases the secretion of a hormone which raises blood sugar, and also lack of sleep decreases the function of insulin. As a result, the risk to have diabetes becomes higher.
To prevent diabetes, it is better to sleep more than 7 hours.
Who has sleep apnea?
Sleep apnea is considered as the condition that fat people tend to have, but women aged late 40s or above who have sleep apnea are increasing. Women tend not to have sleep apnea compared to men because progesterone which is a female hormone to help breathing is secreted. After late 40s, the secretion of the hormone decreases, and the muscles around neck and throat tend to become loose due to aging, leading to narrow air way. The risk of sleep apnea increases about 3 times.
Miso soup in the morning improves your sleep?
It is important to take a substance of Tryptophan to sleep well at night. Tryptophan is contained a lot in soy beans, daikon radish, spinach, Abra-age (deep fried curd) or pork so it is good to have miso soup with these materials.
Why is it good to have miso soup in the morning?
Because it takes 15 hours that tryptophan changes to melatonin which is a hormone accelerating sleeping. Having miso soup in the morning is important to sleep soundly.
Simple stretch to sleep well
(1) Extend one arm and pull the arm with another arm stretching the shoulder blade of extended arm. (Fig. 1)
(2) Keep stretching for 10 seconds.
(3) Do the same thing for another arm.
Stretching around shoulder blades before going to bed leads to good sleep. Sleepiness occurs when the core body temperature goes down. There are a lot of cells raising the core body temperature gathering around shoulder blades. If you do this stretch, the core body temperature goes up once but after that it gradually goes down. So it is recommended to do this stretch 1 hour before going to bed.