There are more than 30 million Americans who struggle with type 2 diabetes and nearly 740,000 cases of type 1 diabetes among American youth. For many of them, they struggle with sleep, and much of this can exacerbate their diabetes symptoms.
Did you know that there are actually ways to manage your diabetes by optimizing sleep? From ensuring you get enough sleep to prioritizing quality sleep, you can take steps to ease your daily routine and any symptoms you may be experiencing. You may be surprised by how easy many of these tips are to implement in your daily life.
In this article, we’ll explore five practical tips to help you better manage your diabetes. Whether you need to stick to a consistent sleep schedule or create the right environment for sleep, you can take small steps to encourage your health, as well as the reduction of more unpleasant symptoms you may experience regularly.
1. Establish a Consistent Sleep Schedule for Adequate Rest
One of the best things you can do to help with better diabetes management is to create a steady sleep schedule. The last thing you want to do is put your body in a state of stress, as staying up late or having inconsistent sleep can actually lead to more significant challenges. In one study published in Contemporary Clinical Trials, sleep deficiencies are linked to more significant dysregulation in terms of glycemic control.
In other words, the less consistent your sleep, the worse your diabetes symptoms may become. For many individuals, inconsistent sleep is also tied to greater morbidity rates. That’s why it is so essential to create a consistent sleep schedule and stick to it! It will not just help you feel more rested, but it will also ensure proper blood sugar regulation and keep your diabetes symptoms in check.
2. Create a Relaxing Bedtime Routine
If you struggle with getting enough sleep and can’t seem to relax when it comes time for bed, why not make it more soothing for you to lie down and unwind? If you create a routine that supports your health and makes you feel relaxed and comfortable, then you’ll have no issue getting to bed at a decent time. Some of the best activities to add to your routine include journaling, taking a nice shower or bath, or even reading.
Additionally, for the best sleep, don’t get into bed until you’re absolutely ready for bed and you feel tired (Source: CDC). By sticking to this routine and providing yourself with a fun way to relax and unwind, you’ll prepare your body for sleep, create a schedule, and ultimately, you’ll improve your health and your body’s ability to regulate your diabetes.
3. Optimize Your Bedroom
Getting enough sleep is not just about sticking to a routine and creating the proper bedtime routine, but it is about ensuring that your bedroom is the best setting for sleep. That means limiting electronics, making sure your bedroom is colder, and ensuring that your bedroom is not bright but dark and quiet. There are challenges sometimes with ensuring that you have the right environment and that your bedroom is fully supportive of optimal sleep, but if you take small steps, you can improve your chances of quality rest.
If you have a TV in your bedroom, you should also consider removing it from your room. It can be tempting to watch your favorite TV shows before you go to bed, but it can actually cause your brain to think that you should stay up longer. To truly optimize your sleep while managing your diabetes, optimize your bedroom as much as possible and make your space comfortable and relaxing when it comes time for some shut-eye.
4. Be Mindful of Your Diet and Fluid Intake Ahead of Bedtime
For those with diabetes, being mindful of one’s diet and fluid intake before bed is even more critical than it is for others without the disease. Studies have shown that caffeine and alcohol, as well as heavier meals, can actually disrupt sleep and lead to poorer quality rest (Source: Progress in Cardiovascular Diseases). However, for those with diabetes, watching what you eat before you sleep is even more critical.
Another study showed that patients with diabetes who ate confectionaries, such as candies or other sweets, before bed actually experienced shorter sleep duration. By avoiding sugar and other related food products before bed and maintaining a healthy diet throughout the day, you can encourage better sleep habits and longer sleep duration and manage your glucose levels.
5. Stay Active During the Day
The final tip to optimize your sleep while mitigating diabetes, whether it is type 1 or type 2, is to stay active. While you might think that this is a normal lifestyle change, this does relate to sleep health, and rightfully so! When looking at the research, exercise and healthy living are intimately linked to sleep health. In fact, one study showed that type 1 diabetic patients were more likely to be physically inactive as compared to type 2 diabetes patients.
Among the patients who struggled with sleep debt or a lack of sleep, type 1 diabetes patients were among the most prevalent (Source: EBSCO). So, if you find yourself struggling to sleep and you also do not get as much exercise as you may desire, try to get some movement in throughout the day. Best of all, you don’t even need to become a gym rat—you can just get in some functional movement and see a difference!
Take Steps to Optimize Your Sleep Today
If you have diabetes, there are many practical steps that you can take to improve your sleep. Whether you make some changes to your nighttime routine or your bedroom or even opt for a healthier lifestyle and avoid certain foods before bed, it will all help you feel your best! What will you do to optimize your sleep?
