Diabetes Self-Management Blog

People think self-management means giving up things you like. That is so wrong. Self-management really means doing things that you like, but that society doesn’t want you to do. A self-managed life should be more fun and feel better than an unhealthy life (although it can involve more pin pricks and needle sticks).

Want an example? Try taking a nap every afternoon, or most afternoons. Studies actually show that napping reduces the risk of heart disease and provides other health benefits. True, most of these studies were done in places like Greece and Spain, where there’s a long tradition of siestas. But they’re still true.

Consider our evolutionary history. Think about being a hunter/gatherer on the plains of Africa or, later, on the steppes of Asia. You better believe those people (our ancestors) napped in the afternoon! It was too hot to chase animals, and the beasts weren’t around anyway. They were sleeping, too! We have evolved to take naps. Our 8:30–5:30 workdays, often with housework in the evening, may damage our bodies.

Is There Time?
Traditional siestas are usually 15–30 minutes in length and are usually taken after lunch. (The name “siesta” comes from the Latin for “six,” because people usually take them six hours after waking.) Longer naps may be harder to wake up from.

If you’re working full time and only get 30–60 minutes for your lunch break, you may not be able to sleep at work. But taking a real break at lunch, not snorfling food while talking about work or discussing TV shows with your coworkers, can help. Can you spend 15–20 minutes somewhere quiet?

If not, can you arrange a 30-minute break after work, either in the work space, at home, or somewhere in between? Your family will probably want to jump all over you as soon as you get home, so it might be easier to nap in the car, or on the bus, or on a park bench if the weather’s nice.

If you don’t work full time, or if you have days off, there’s no excuse. Take that recharge space. The best time is usually mid-afternoon, halfway through your day. I’ve started napping, then doing some stretches and breathing as I do in the morning. It’s like starting the day over. This is great, because with my MS, I really don’t have the energy to get through an entire 16-hour day.

Instant Naps
I recently learned about a stress-reduction technique called autogenic training (AT). AT was developed in the 1930’s in Germany. It gives you the relaxation and the renewed energy of a nap, but very quickly and without requiring that you fall asleep. Here is a very simple AT-based relaxation:

Just lie back and close your eyes. Repeat softly to yourself: “My right arm is getting heavy. My right arm is heavy. My left arm is heavy. My arms are heavy.” Repeat as needed while paying attention to how your arms feel. Then move on to your legs and let them get heavy. You can add sentences like “I’m breathing very easily.” “My back is getting looser and looser.” “My heart is beating smoothly and strongly.”

Actually, you can say any relaxing body-related thing you want. Pay attention to the body part you are talking about. It’s amazingly relaxing.

I’m not saying to use this technique instead of a nap. Naps still rule. But this is good, too. It might be very interesting to use phrases like “My cells are absorbing and using glucose easily,” or “My beta cells are producing insulin well,” or something like that. And it might be interesting to check your blood glucose about 30 minutes later. It’s never been studied, but I would bet numbers might improve a bit for some people.

What do you think? Do you nap? If not, what stops you? If you try the autogenic training, please let us know what it was like for you.

POST A COMMENT       
  

Comments
  1. I love my afternoon naps! I have been taking them almost every day since I retired a year ago. I am so much more revitalized afterwards.

    Thanks for the hint on stretching, and I’m going to start checking my blood glucose levels after my naps, too.

    Posted by Trish |
  2. The Autogenic Training is one of my favorite ways to relax.
    My breathing becomes more shallow and I just drift.
    If I have the time for a real nap, this eases me off to sleep.
    I tried it on my 8 year old Grandson. I said the words and he did what I said. I didn’t get past the arms and feet and he was in a deep sleep. It’s totally relaxing.

    Posted by Pauline |
  3. I have advanced diabetic neuropathy in both legs that becomes very painful by mid day…a 20-30 minute nap after lunch gets me through the rest of the day.Going without a nap break means trouble. I have fallen several times because my legs gave out.

    Posted by JAK |
  4. I have had arthritis since a very early age (diagnosed at age 8) and nowadays (I’m 47) all those years are catching up with a vengeance. I’m on disability… and more meds than my mother! I went to a pain management doctor to get some non-prescription help functioning. One thing she required was at least 1 nap per day.

    Pain causes tension, tension increases pain. Its a viscious cycle. Using relaxation techniques she taught me, I’m to reduce tension so I can function on fewer pain meds. It does work. I still need the pain meds, but not quite as often as before.

    Posted by Ephrenia |
  5. I have no comment.

    Posted by jim |
  6. MY WIFE REMINDS ME TO TAKE A NAP EVERYDAY AND I FEEL A 100% AND READY TO GO ANOTHER 8 HOURS OF ACTIVITIES. I AM A TYPE 2 DIABETIC. I ENCOURAGE EVERYONE TO TAKE A NAP IN THE AFTERNOON AND FEEL A 100% REVIVED.

    Posted by Ralph Mochizuki |
  7. I always take a nap and have for decades. When I was younger I used to park my car in the shade and set my alarm for 20 minutes. When the alarm went off I went back to work refreshed and ready to tackle my in-box. When my kids were little we would all nap together. I love naps!

    Posted by basketcaz |

Post a Comment

Note: All comments are moderated and there may be a delay in the publication of your comment. Please be on-topic and appropriate. Do not disclose personal information. Be respectful of other posters. Only post information that is correct and true to your knowledge. When referencing information that is not based on personal experience, please provide links to your sources. All commenters are considered to be nonmedical professionals unless explicitly stated otherwise. Promotion of your own or someone else's business or competing site is not allowed: Sharing links to sites that are relevant to the topic at hand is permitted, but advertising is not. Once submitted, comments cannot be modified or deleted by their authors. Comments that don't follow the guidelines above may be deleted without warning. Such actions are at the sole discretion of DiabetesSelfManagement.com. Comments are moderated Monday through Friday by the editors of DiabetesSelfManagement.com. The moderators are employees of Madavor Media, LLC., and do not report any conflicts of interest. A privacy policy setting forth our policies regarding the collection, use, and disclosure of certain information relating to you and your use of this Web site can be found here. For more information, please read our Terms and Conditions.


Alternative Medicine/Complementary Therapies
Misinformation (01/22/14)
Acupuncture Improves Diabetic Gastroparesis (05/31/13)
Magic Melon for Diabetes (03/27/13)
Magnesium: The Forgotten Healer (03/20/12)

Emotional Health
Righteous Anger! (08/21/14)
Diabetes Distress and Depression (07/09/14)
What Is Hardest About Diabetes for You? (05/28/14)
Diabetes Friends (05/06/14)

Diabetic Complications
New Approach for Neuropathy Pain? (08/18/14)
Study Evaluating Treatment for Neuropathy Pain (07/08/14)
Good Control Now = Lifetime Benefit (06/25/14)
What You Need to Know About UTIs (03/24/14)

 

 

Disclaimer of Medical Advice: You understand that the blog posts and comments to such blog posts (whether posted by us, our agents or bloggers, or by users) do not constitute medical advice or recommendation of any kind, and you should not rely on any information contained in such posts or comments to replace consultations with your qualified health care professionals to meet your individual needs. The opinions and other information contained in the blog posts and comments do not reflect the opinions or positions of the Site Proprietor.