You can take these simple steps to improve your sleep if you live with diabetes and want to better manage your health.
Even if you know the importance of getting enough sleep each night, what happens when your desire to fall asleep isn’t enough?
For people living with type 2 diabetes, falling asleep and staying asleep may be a challenge. Sleep difficulties and diabetes have long been
Lifestyle practices that promote good sleep are known as sleep hygiene. Many of the most effective sleep hygiene techniques are things that you can do on your own at home. For people with type 2 diabetes, getting enough quality rest can also help manage their condition and vice versa.
Managing your blood sugar effectively may help improve your nightly rest.
This can happen in many different ways, and your diabetes care team can help you best understand what goes into blood sugar management before bedtime.
One way is to eat lower-glycemic foods to limit blood sugar fluctuations, which can contribute to less quality sleep.
For example, you might choose a high-protein snack like nuts over a sugary cookie. Avoid nighttime low blood sugar. A continuous glucose monitor might help you detect any episodes of nighttime lows.
Black tea, coffee, caffeinated sodas, and even chocolate
Exercising most days of the week can help improve the quality of your sleep. Physical activity can help improve blood sugar management.
Plus, regular exercise can improve mood, helping lower stress and leading to better sleep. Aim to get at least 30 minutes of exercise 5 days per week. Finish any activities at least 1 to 2 hours before bedtime, as this could actually interfere with your sleep if done too close to the time you’re planning to sleep.
If you’re overweight, work with your doctor to set goals for weight loss and management.
Losing 10% of your body weight can help improve blood sugar levels, and decrease the risk of depression and sleep apnea.
Experts recommend focusing on high quality protein sources such as chicken, eggs, and seafood. Eating protein throughout the day can help you better manage your blood sugar levels.
The bedroom should be for sleeping only. Television, smartphones, tablets, and even clock radios that are too bright can interfere with your ability to fall and stay asleep. If you need to keep your cellphone by your bed, change the settings to receive only emergency messages.
Going to bed and waking up at the same time each night helps regulate your body’s own internal clock. Even on the weekends, aim to be consistent.
Winding down and relaxing one to two hours before bed can help your body get ready for sleep. Consider a gentle yoga routine, breathing exercises, reading, or a warm bath.
Naps can do wonders to help you get through the day. But if that 20-minute catnap is interfering with nighttime sleep, you might want to give it up for a while.
The environment in your bedroom makes a significant difference when it comes to quality sleep. Make sure you have a supportive pillow and mattress. Avoid extreme temperatures of too hot or too cold. And limit the amount of light, both artificial and natural.
If adopting these lifestyle changes doesn’t improve your sleep, it’s important to talk to your doctor. Conditions that affect sleep can be serious and may lead to long-term health issues over time. Your doctor can assess whether you may have a more significant sleep issue, such as diabetic neuropathy or sleep apnea, and recommend further tests or treatment.
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There are a variety of reasons that people with type 2 diabetes, and especially older adults, may have trouble sleeping. Here are some of the more commonly known reasons:
Blood sugar issues
High or low blood sugar levels can cause symptoms that make it difficult to fall and stay asleep.
If your blood sugar is too high, it can cause frequent urination and a need to constantly get out of bed.
On the other hand, low blood sugar can cause symptoms like dizziness and sweating, which can prevent you from sleeping well.
Sleep apnea
People living with type 2 diabetes are also at risk of developing sleep apnea — a potentially serious condition that occurs when your breathing repeatedly stops and starts throughout the night. This can dramatically impact the quality of your sleep.
Peripheral neuropathy
Peripheral neuropathy is a complication of type 2 diabetes that can occur when high blood sugar levels lead to nerve damage. A frequent symptom of diabetic neuropathy is the feeling of nocturnal feet burning and pain sensation.
Nerve damage can also contribute to restless legs syndrome (RLS), which causes uncomfortable sensations in the legs and an uncontrollable urge to move them. This can cause people with type 2 diabetes to experience poor sleep, notes Megan Williams, MD, a board-certified family physician who also specializes in obesity.
There’s a known link between type 2 diabetes and sleep difficulties. If you’re having trouble sleeping, adding some basic sleep hygiene practices into your nightly routine may help. It’s also important to properly manage your blood sugar levels. If you continue to have difficulty, contact your doctor to create a more comprehensive plan.