Tossing and turning all night or waking up feeling sluggish is quite common in people with diabetes. According to Kingman Strohl, MD at Cleveland FES Center, about 40-50% of diabetic individuals complain of poor sleep. Speaking of the other way around, not getting enough sleep is also about to have a detrimental effect on one’s blood sugar levels.
In this article we have come up with a few effective tips that will help to get good sleep with diabetes:
- Exercise during the Day: One way to have a good night sleep is to exercise in the morning for at least 10 minutes. Exercising will help burn the extra calories and eventually help maintain a healthy weight. The overall effect of it will be an increase in the insulin sensitivity which will bring the blood sugar levels down. Try to engage in a workout of about 5 to 6 hours before bedtime. Start with general walking or running and then moving to weight-lifting. It is advisable for all diabetic patients to walk/run in wide width shoes for men and women to improve their foot wellbeing.
- Check for Sleep Apnea: A sleep disorder known as sleep apnea is common in people with diabetes. It is more common in those who are overweight. In this condition, breathing starts and stops repeatedly while one is asleep. So, check if you have the condition and get it treated. If you feel drowsy during the day and snore at night, chances are you have sleep apnea.
- Don’t Drink Alcohol Especially Before Bed: Alcohol consumption interferes with blood sugars and also with the hormones required to maintain healthy sugar levels. When one drinks alcohol, his liver slows down its capability to release glucose so as to cleanse alcohol from his bloodstream. In addition to alcohol, avoid drinks such as tea and coffee before bed.
- Turn Off Light Devices: Exposure to light can increase insulin resistance. This, in turn, decreases your body’s ability to transfer blood sugar from the bloodstream to cells. So, keep your bedroom dark during the night so as to have a better sleep. Make sure to even switch off your mobile phones before you go to bed.
- Learn to De-stress: If you are feeling stressed, it is sure to disrupt your sleep. Find ways to de-stress before bed to have quality sleep. Engage in meditation, deep breathing and yoga to manage your stress levels. You can also relax with activities you enjoy before bedtime so as to sleep peacefully.
- Follow a Sleep routine: Many people do not have a consistent sleep schedule and this can lead to poor sleep. So, it is recommended to stick to a routine to let your body work best. Go to your bed at the same time each night and also wake up at the same time every morning. Follow this habit on both weekdays and weekends.
- Make sleep a priority: Everyone needs at least 7 to 8 hours of sleep a night. There are people who don’t sleep enough. Make sleep a priority and never think it isn’t as crucial as other important activities.