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Studies show that most adults need at least seven hours of sleep per night regularly to promote optimal health. For a person living with
diabetes, sometimes getting adequate sleep can be a challenge.
Diabetes and
sleep are closely related. Sleep quality can have a major impact on diabetes control just as much as diabetes can have an impact on sleep. Unfortunately, many people living with diabetes experience poor sleep quality due to various factors.
This article will dive into how
diabetes can impact sleep, how sleep can impact blood sugars, and how we can improve sleep hygiene to optimize both sleep and blood sugar control through lifestyle changes.
Diabetes and Sleep: Learn Why They’re Connected
How diabetes can affect sleep
Diabetes can impact sleep in several ways. One of the most common ways is fluctuation in blood sugar levels. Overnight hypoglycemia, or low
blood sugar, can cause poor sleep due to the need to wake up to eat or drink something to treat the low blood sugar. On the other hand, elevated blood sugar overnight may cause increased thirst and urination which can also impact sleep.
Not only do the blood sugar fluctuations themselves impact sleep, but the stress and anxiety around managing diabetes can also be a source of
insomnia for many people with diabetes.
Other conditions like nerve pain or neuropathy, restless leg syndrome (RLS), and obstructive sleep apnea (OSA) which have a higher prevalence in people with diabetes can make adequate sleep challenging as well.
Neuropathy tends to cause numbness, pain and tingling in the legs, feet and hands which can make it difficult to fall asleep or stay asleep. Restless Leg Syndrome (RLS) which is a neurological disorder that causes an irresistible urge to move your legs, usually accompanied by uncomfortable sensations in your legs can also majorly disrupt sleep.
OSA is another common condition among people with diabetes. OSA causes frequent breathing interruptions throughout the night, leading to constant awakenings and very shallow sleep. This prevents reaching deeper, restorative stages of sleep. Reduced oxygen levels are another concern as the breathing pauses can cut off the oxygen supply temporarily which also disrupts sleep patterns and can contribute to fatigue during the day.
How sleep can affect diabetes
Poor sleep can also contribute to elevated blood sugar levels and insulin resistance. This can happen due to several factors including hormonal disruptions, increased inflammation and the impact on decision-making regarding healthy lifestyle choices.
While you sleep, your body releases hormones like leptin, which promotes the feeling of fullness, and adiponectin, which improves insulin sensitivity. When you don’t get enough sleep, these hormones get out of whack. Leptin levels can decrease which makes you feel hungrier, and adiponectin levels drop which hinders your body's ability to use insulin effectively.
Lack of sleep also triggers the release of stress hormones like cortisol. Chronically elevated cortisol levels can impair insulin sensitivity and increase blood sugar levels. Sleep deprivation is also linked to increased
inflammation throughout the body which can further worsen insulin resistance.
Lastly, sleep deprivation can decrease motivation. You might be more likely to make unhealthy food choices or skip exercise when feeling tired, both of which can worsen insulin resistance and blood sugar control.
9 Tips for better sleep for people with diabetes
Now that we know how crucial adequate sleep is, let’s take a look at 9 tips to help improve
sleep hygiene for people with diabetes.
- Maintain a regular sleep schedule: Aim to go to bed and wake up around the same time daily, even on weekends to help promote a regular sleep schedule.
- Create a relaxing bedtime routine: Create a bedtime routine that includes activities that can help you wind down such as taking a warm bath, reading a book, drinking a cup of hot herbal tea or listening to calming music.
- Make sure your bedroom is conducive to sleep: Your bedroom environment should be dark, quiet and cool. The ideal sleeping temperature is generally considered to be between 60-67 degrees Fahrenheit.
- Limit screen time before bed: The blue light emitted from electronic devices like smartphones, laptops and tablets can significantly interfere with our sleep cycle and disrupt our circadian rhythm.
- Make exercise part of your daily routine: What’s the connection between exercise and sleep? Regular exercise can help promote deeper sleep, reduce stress and anxiety and can help you fall asleep faster. Aiming for at least 30 minutes of moderate-intensity exercise most days of the week is recommended. It is best to try to exercise at least several hours before bedtime. If you prefer evening workouts, opt for gentler activities like yoga or stretching.
- Manage stress: Relaxation techniques such as deep breathing, meditation or yoga can help with stress management which can also improve sleep quality and overall wellbeing.
- Eat a healthy diet: A balanced diet incorporating plenty of fruits, vegetables, whole grains and lean protein sources can improve sleep quality. Try to avoid caffeine after 2 p.m. to help promote better sleep.
- Monitor blood sugar levels regularly: Keep a close eye on blood sugar levels, especially before going to bed, to ensure your blood sugar is in a safe range to go to sleep. If your blood sugar is too low before bed, consider eating a small snack that combines a carbohydrate and a protein source such as Greek yogurt topped with berries to sustain your blood sugar throughout the night.
- Consider a supplement to help with sleep: Talk to your healthcare provider about the possibility of starting a supplement such as melatonin or magnesium to help improve sleep.
Conclusion
Diabetes and sleep have a profound impact on one another. Getting at least seven hours of quality sleep per night is imperative for managing diabetes and overall health.
It is always recommended to consult your doctor if are having difficulty sleeping or if you have concerns about how your diabetes may be impacting your sleep or how your sleep may be impacting your diabetes control. Your doctor may recommend a sleep study, sleep aids, or other interventions to help improve sleep quality.
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