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For individuals living with diabetes, quality sleep is not just a luxury—it’s a crucial component of overall health management. Good sleep can help regulate blood sugar levels, improve insulin sensitivity, and contribute to better overall diabetes control. However, the relationship between diabetes and sleep is complex, with each potentially affecting the other.
This article explores the importance of sleep for diabetics and provides explanations and practical routines to improve sleep quality.
Disruptive sleep patterns can be caused through various mechanisms, including frequent urination, neuropathy pain, and blood sugar fluctuations during the night. Conversely, poor sleep can lead to insulin resistance, increased appetite, and difficulty managing blood glucose levels.
There are several causes of sleep problems for people with type 2 diabetes, including obstructive sleep apnea, pain or discomfort, restless leg syndrome, and increased nighttime urination.
Obstructive Sleep Apnea
Sleep apnea, a condition characterized by pauses in breathing during sleep. This disorder causes brief, often unnoticed awakenings throughout the night, resulting in low blood oxygen levels. The low oxygen levels also affect brain and heart function and sleep apnea alters our sleep cycle and stages of sleep
Up to two-thirds of people with sleep apnea are overweight, increasing their risk of diabetes.
Research suggests a connection between sleep apnea and the development of insulin resistance and diabetes. You may not realize you have sleep apnea. Your sleep mate or someone that sleep in the same house will notice. A tip: do you snore?
If you have sleep apnea, schedule a sleep study right away.
Pain and Discomfort/Neuropathy/Restless Leg Syndrome
Peripheral neuropathy and restless leg syndrome are two conditions that can significantly disrupt sleep, particularly in people with diabetes.
Peripheral neuropathy involves damage to nerves in the feet and legs, causing symptoms like tingling, numbness, or pain. These sensations can make it difficult to fall asleep or stay asleep comfortably.
Restless leg syndrome, another sleep disorder, creates an intense urge to move the legs, often accompanied by uncomfortable sensations. This condition can severely impact sleep quality by making it difficult to fall asleep or maintain uninterrupted sleep. Both disorders contribute to poor sleep, which can worsen diabetes management and overall health.
Hyperglycemia and Hypoglycemia
Hypoglycemia (low blood sugar)
Hypoglycemia is when your blood sugar dips too low (below 70 mg/dL) in your sleep, you may also experience restless sleep, have nightmares, and sweat in your sleep, according to John Hopkins Medicine.
Hyperglycemia(high blood sugar)
Hyperglycemia can affect sleep because high blood sugar causes your kidneys to work hard to get rid of it. This forces your kidneys to make urine. This process does not stop because you are sleeping.
Stay hydrated throughout the day, but limit fluid intake close to bedtime to reduce nighttime bathroom trips.
Monitor your blood sugar before bed and adjust your evening routine or medication as advised by your healthcare team to prevent nighttime highs or lows.
If you use insulin, wearing a continuous glucose monitor (CGM) to alert you to your blood sugar levels during the night, is safe and will potentially improve your peace of mind and sleep quality. If you are alerted to a low blood sugar reading, have your fast acting glucose handy.
While establishing good sleep routines is crucial, it’s equally important to manage your diabetes effectively for better sleep.
I know, I know, new habits are hard to form, but they’re easy to keep. If a few changes can help you get more hours of sleep, ask yourself if it’s worth it.
See the following ideas. A calming bedtime routine signals to your body that it’s time to wind down and get ready to sleep.
Here are several routines you can incorporate:
Prep for Tomorrow
One of the best ways to reduce stress and anxiety before bed is to prepare for the next day. Spend a few minutes setting up your clothes, making a to-do list, and packing any items you need. This simple act can create a sense of order and calm, making it easier to relax and unwind. This might include checking your blood sugar levels, setting up a glucose monitor, and making sure you have your medications and supplies ready for the next day.
Try Aromatherapy
Aromatherapy can be a powerful tool for promoting relaxation and sleep. Essential oils, like lavender and chamomile, are known for their calming properties. Use an essential oil diffuser in your bedroom, add a few drops of oil to your pillow, use diluted essential oils on your skin, or even take a warm bath with a few drops of your favorite calming oil. The soothing scents can help ease your mind and signal to your body that it’s time to wind down.
Bedtime Playlist
A playlist of soothing music can help your brain relax and prepare for sleep. Choose instrumental tracks, nature sounds, or any music that you find calming. Playing this playlist as you get ready for bed and as you fall asleep can create a consistent and relaxing bedtime routine. Nature sounds or white noise can also be effective for some people. Blue light emitted by devices can interfere with your body’s natural sleep-wake cycle, so it is important to avoid screens and electronics during this time.
Brush Teeth
I’m not your mom, but brushing your teeth is more than just a good habit. It can be an important part of your routine before bed. Use this time to mentally transition from the day’s activities to a state of relaxation. Also, keeping good oral hygiene is especially important for people with diabetes because they are more likely to get gum disease and other dental problems.
Journal
Journaling before bed is an excellent way to clear your mind of the day’s worries and set a positive tone for sleep. It can be particularly beneficial if you tend to worry or ruminate at night. Spend a few minutes writing about your day, expressing gratitude, or planning for tomorrow. This can help reduce stress and anxiety, making it easier to fall asleep. Journaling can also include tracking your blood sugar levels, noting any symptoms or challenges, and reflecting on your progress and goals.
Practice Mindfulness or Meditation
Meditation and mindfulness exercises can help quiet a busy mind and reduce stress. Even 5–10 minutes of focused breathing, progressive muscle relaxation, or guided meditation can help you fall asleep.
Light stretching or gentle yoga poses can help relax tense muscles and calm your mind as well. Focus on slow, deep breathing as you move through simple stretches to prepare your body for rest.
Exercise regularly, but don’t exercise close to bedtime because it can be too stimulating.
Create a Comfortable Sleep Environment
This tip is very useful. Make sure your bedroom is a place where you can sleep. This means keeping the room cool, dark, and quiet. (Consider a splurge on quality bed linens). Investing in a good mattress and pillows that provide proper support can make a big difference in your sleep quality. Blackout curtains, masks, white noise machines or ear plugs can be used to keep your sleep free from disturbances.
Establish a Consistent Sleep Schedule
Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. Try to get 7 to 9 hours of sleep each night, which is what most adults should do.
Limit Caffeine and Heavy Meals Before Bed
Caffeine can stay in your system for several hours, so it’s best to avoid it in the afternoon and evening if it is a problem for you. Similarly, heavy or spicy meals can cause discomfort and interfere with sleep. Opt for a light snack if you’re hungry before bed, and choose foods that won’t disrupt your sleep or raise your blood sugar.
Read a Book
Choose something enjoyable but not too stimulating. When I read in bed, I read the first page over and over. I quickly fall asleep. Avoid reading on electronic devices, as the blue light can interfere with your sleep cycle.
Take a Warm Bath or Shower
A warm bath or shower about an hour before bedtime can help lower your core body temperature, signaling to your body that it’s time to sleep. Add Epsom salts to your bath for an extra relaxing effect.
There may be times when you can’t sleep, especially through the night. Follow these tips:
- Avoid or minimize napping during the day.
- Get out of bed and do something in another room when you can’t sleep. That way your brain does not associate your bed with stress. Go back to bed when you’re feeling drowsy.
- When I was younger, I would stay in bed all day, like a vacation day. I think that was good for me. Now, when I am in bed during the day, I am sick.
- You may need to retrain your brain that your bed is for sleep, sick and sex. Nothing else. No reading, watching TV, paying bills or chatting on the phone.
- When I can’t sleep, I meditate using a guided meditation. It works for me.
- Hide the clock.
- Contact your health care team if lack of sleep is interfering with your daily activities.
Conclusion
Quality sleep is a vital component of diabetes management. By implementing these sleep-friendly routines and maintaining good diabetes control, you can improve both your sleep quality and overall health. Remember that everyone is different, so it may take some time to find the combination of strategies that works best for you. Be patient with yourself and consistent in your efforts. If sleep problems persist, don’t hesitate to discuss them with your healthcare team, as they may be able to offer additional strategies or identify underlying issues affecting your sleep.
“Never go to bed mad. Stay up and fight.”
― Phyllis Diller. Do you remember her?
Next publication is on sleep too. I will go into why sleep is so important, what happens to your body when you sleep, and the different kinds of sleep.
Have a good week and remember, health is a journey, not a destination. Each small step you take towards better health is a step towards a happier, more fulfilling life. Embrace this journey and invest in yourself – because you are worth it.
Finally, you are building your health tomorrow by what you do today.
HWB
