How to sleep better if you have diabetes? According to studies, one in two people with diabetes has sleeping problems due to varying blood sugar levels. The other health issues associated with blood sugar also make it hard to support an adequate sleep at night. Without a proper treatment, this sleep deprivation can lead to diabetes-related complications.
So, how can you sleep better if you have diabetes? We listed several tips you can follow to have a restful evening and relaxing slumber at night.
Manage your blood sugar levels effectively.
Uncontrolled diabetes can keep you awake at night. To resolve this, you need to keep your blood sugar levels within the normal range to avoid interrupted sleep. One way of doing so is opting for high-protein foods instead of sugary snacks during nighttime. Besides food consumption, you also need to monitor your blood sugar using a continuous glucose monitor. It will help you keep a tab of your glucose levels for 24 hours.
Stick to your daily bedtime schedule.
A study in 2018 suggested that having a regular sleep routine can have a positive impact on overall health. This is especially true for people with diabetes, as sleep deprivation is commonly associated with this condition. Sticking to your daily bedtime schedule, even on the weekends, can make a big difference in improving sleep quality.
Keep distractions away from your bed.
Your bedroom should only be a place for relaxation. However, if you have a television or any device placed in your bedroom, avoid using them when during bedtime. The brightness of these devices can interfere with your sleep, making you susceptible to insomnia. Additionally, keep your cell phones away from you when it’s time to rest. Turn it off or set it on silent mode to avoid getting distracted. Medical specialists recommend not using any device for at least 30 minutes to 1 hour before going to bed.
Avoid drinking caffeinated or alcoholic beverages at night.
Caffeine can keep you awake during nighttime. Any beverage packed with caffeine can interfere with your ability to have a deep sleep. This goes along with drinking alcoholic beverages. One of its negative effects is frequent urination that disrupts a sound sleep.
Conduct regular physical activity.
Exercising during the day can help you have better sleep at night. Aside from helping you manage your diabetes, having regular physical activity can improve mood, reduce stress, and, most importantly, a quality sleep during bedtime. Reports say that exercising can also trigger a feeling of tiredness that supports quick sleep.
Meditate or practice yoga.
Stress due to diabetes can also affect your quality of sleep. One of the most effective ways to handle such stress is by meditating or doing yoga before bedtime. These actions can help you calm your nerves and relax your muscles. They are also a form of de-stressing, making it easier to doze off at night.
Make your bedroom comfortable and relaxing.
Creating a relaxing and cozy environment in your bedroom helps a lot in maintaining your quality of sleep. It involves having comfortable pillows and sheets or making the room temperature warm enough to doze off quickly. You can be creative in making your bedroom extra conducive for relaxation and sleep.
If any of these practices do not work well for you, talking with your healthcare professional is an alternative you can follow. Some people with diabetes may have underlying issues that affect their sleep quality. One of these issues may be sleep apnea, a serious sleep disorder that happens when your breathing stops and restarts while you are in deep slumber. Your healthcare professional can help you manage such issues and take immediate action for your health and safety.