Managing Diabetes? How to Get Better Sleep

Sad, but true: poor sleep is very common for people living with diabetes.

Getting good sleep is important to everyone – it is as vital as exercise and good nutrition – but it is particularly essential for those who have type 2 diabetes. Poor quality of sleep puts unnecessary stress on your body, causing it to release the hormone cortisol. Also known as the stress hormone, cortisol increases blood sugar levels and insulin resistance.

If you have diabetes, here are some strategies from your local Cibolo emergency room to help ensure you are getting optimal rest.

1. Manage your blood sugar

Having a too low or too high blood sugar level can wake you up at night. Keep your blood sugar level within your target range so that it will not prevent you from getting good sleep. Be sure to follow your treatment plan, which includes your activity and meal plan, and take your medicines as prescribed by your physician.

2. Keep a regular bedtime routine

The tips for quality sleep for those with type 2 diabetes is quite similar to the general population. Keep a consistent sleep schedule since it will help your circadian rhythm – your body’s internal clock – to work best. In fact, having a stable, consistent bedtime and wake time is associated with shorter sleep onset and better quality of sleep.

3. Turn off electronic devices

Yes, your smartphone can disrupt your sleep. Exposure to bright light can alter your metabolism and mess with your sleep. Blue light exposure was found to be linked to an increase in insulin resistance. In addition, your body’s ability to move blood sugar to your cells will be decreased. Shut off your electronic devices at least 30 minutes before your target bedtime. Doing so an hour or two beforehand is much better.

4. De-stress

We all deal with stress, but those with diabetes are more subjected to pressure from managing a chronic condition. Stress can affect your sleep. When you are anxious, your body releases the hormones adrenaline and cortisol. If the body releases these hormones in increased amounts, it can lead to a feeling of restlessness. Hence, it’s essential to find ways to de-stress before bedtime. Visualization, deep breathing, and meditation are good practices that encourage better sleep. It’s also ideal for you to create an environment that is conducive to sleep. Avoid extreme temperatures, limit the amount of light, and use a supportive mattress and pillow.

5. Exercise

Get moving during the day. Exercising as little as 10 minutes every day will help increase your internal body temperature. Later in the day, this will help trigger a feeling of drowsiness that will help encourage better sleep.

Get better sleep, and you’ll find that you will be more alert, have less stress, and managing your blood sugar will be easier.