“Early to bed and early to rise makes a man healthy, wealthy and wise.” ~Benjamin Franklin.

Mr. Franklin was known for getting some sleep, but going to bed early and getting at least seven hours of sleep has been linked to a reduced risk of developing gestational diabetes. According to the study published in June 2017 in the American Journal of Obstetrics and Gynecology, going to bed early and getting enough sleep during pregnancy can help prevent diabetes from developing at this time. Evidence suggests that lack of sleep affects sugar metabolism.

Gestational diabetes…

• it is similar to type 2 diabetes but is first diagnosed during pregnancy.
• It is a common complication of pregnancy that affects between 1 and 14 percent of pregnancies worldwide.

The disease goes away after delivery, but often returns later in the mother’s life as full-blown type 2 diabetes.

Researchers at the University of Pittsburgh and several other research institutions in the United States compared activity levels and sleep diaries between weeks 16 and 22 of pregnancy in 782 women expecting their first child. The study was carried out for one week. Getting less than seven hours of sleep each night was strongly associated with more than doubling the risk of developing gestational diabetes.

According to the National Sleep Foundation in the United States, adults need between seven and nine hours of sleep each night. Our circadian rhythm, or biological clock, tells us to go to sleep by releasing a hormone called melatonin around 10:00 p.m. or 10:00 p.m. As light begins to enter the brain, the body produces cortisol and other hormones to wake us up and raise our temperature for daytime activities.

Practicing good sleep hygiene helps people get the rest they need and wake up feeling refreshed and ready to be productive. The to-do list includes…

• a regular bedtime and wake-up time, even on weekends and holidays.
• relaxing rituals before bed, such as brushing teeth or taking a shower.
• exercise daily or as recommended, but not within half an hour of bedtime.
• Comfortable lighting and heating in your bedroom.
• comfortable mattress, pillows, sheets and blankets.
• Alcohol and caffeine free during pregnancy.
• turn off computer screens, television, and other distractions at bedtime.

If getting enough sleep at the right time of night is still a problem…

• relaxation therapy,
• golden yoga
• meditation

helps in many cases. Do not hesitate to tell your doctor or midwife if you find it difficult to fall asleep.