by Justin Fowler-Lindner, a former EMT turned health writer
It’s no secret that a good night’s sleep is important for health, especially for people with diabetes. If you find yourself tossing and turning at night, this article is for you. Keep reading to learn how to sleep like a king.
Health Benefits of Better Sleep for People with Diabetes
Quality sleep has some serious health benefits, including:
- Less stress and anxiety
- Balanced hormones
- Better glucose control
- Faster exercise recovery
- Fewer aches and pains
Recent research shows that better sleep can improve the lives of people with diabetes. In a study published in the journal Diabetes Care, researchers collected data on 172 type 2 diabetes patients.
Ultimately, they found that:
“Sleep in general may be a modifiable factor of importance for patients with T2D. The prevention of sleep curtailment may serve as a primary focus in the sleep-centered management of T2D.”
Well, it looks like it’s time to brush up on your sleep habits – here’s how:
1. Create a Bedtime Routine
The #1 recommendation from sleep experts is to create a bedtime routine. All day long, we stare at stimulating computers and phone screens, and this can make it hard to unwind at the end of the day.
That’s why it’s so important to have a bedtime routine to let your brain know that it’s time for sleep. The perfect bedtime routine is different for everyone, but here’s some tips:
- Do some light stretching
- Dim the lights an hour before bed
- Take a warm bath
- Read a book for 20 minutes (nothing too serious or business-oriented)
- Drink some soothing chamomile tea
- Meditate
- Listen to peaceful, calming music
- Go to bed at the same time every night
2. Use Your Bedroom Only for Sleep
Your bedroom is for one of two things: sleep and sex (in fact, sex before bed can be part of your bedtime ritual too). That means reading, eating, talking on the phone and using the computer are off limits in the bedroom.
If you aren’t able to fall asleep after 10 minutes, get up and go to another room. Then do something relaxing until you feel really tired. The idea is to associate your bed with that comfortable, sleepy feeling and nothing else. It won’t happen instantly, but over time your brain will start to get the idea.
3. Keep a Sleep Diary
A lot of different things can make it either harder or easier to fall asleep. The key is to figure out which activities do what, and the best way to do that is to keep a sleep diary.
Each morning, rate your energy level on a scale of 1 to 10. At the same time, make a list of the things you did and the foods you ate the night before. Before long, you’ll start to notice that certain foods and activities are keeping you up at night.
4. Daytime Habits for a Better Night’s Sleep
Better sleep starts the second you wake up, because everything you do throughout the day makes an impact. Here’s some of the most important lifestyle factors for better sleep:
Get More Sunlight
Sunlight boosts vitamin D, a critical hormone that supports metabolism and helps balance hormones. Most importantly, without sun exposure during the day your brain won’t be able to produce melatonin properly at night. Melatonin is the master sleep hormone that triggers sleep, and you can’t do without it.
Exercise
Have you ever noticed how tired you are at the end of the day after a hard workout? After all, nothing will tucker you out like a session at the gym. Exercise not only makes you tired, but it also balances hormones and supports healthy blood glucose control.
Just make sure not to overdo it if you have issues with diabetic neuropathy and/or bad joints. At the same time, avoid working out later in the day because exercise can keep you stimulated for up to a few hours afterwards.
Kick Caffeine, Nicotine and Alcohol to the Curb
Substances like caffeine, nicotine and alcohol can wreak havoc on sleep, and you might have to cut them out of your life entirely. At the very least, limit your caffeine to just one cup of coffee a day and only drink it in the morning. Drinking caffeine after 3pm is a surefire way to have poor sleep. On a similar note, nicotine is a stimulant and alcohol is an inflammatory toxin. Avoid them like the plague.
Stress Management
Chronic stress can throw the entire body’s hormones out of whack. That’s why relaxation and stress management habits are so important for sleep. Plus, too much stress is proven to make insulin resistance worse. Meditation before bed can help reduce stress and promote sleep, but it’s also important to do it during the day. Breathwork and yoga are also great for reducing chronic stress.
As you make these changes, remember that better sleep won’t magically happen overnight. It could take a couple weeks before you start to see a significant change in your sleep behaviors. So stick with it, stay disciplined, and catch those ZZZs!
