Understanding the Link Between Sleep and Diabetes
Diabetes is a chronic health condition that impacts over 34 million people in the US. When unregulated, diabetes can progress and develop into serious long-term complications. With the right treatment and lifestyle modification, however, diabetes can be managed effectively.
Sleep plays an important role in managing diabetes. While disrupted sleep patterns are regularly linked to weight gain, the loss of sleep can also cause glucose intolerance and increased non-resting metabolic rates. Poor sleep has also been linked to the decreased presence of kidney-healing molecules, which can lead to kidney disease.
What’s more, studies have shown that reduced levels of melatonin — the hormone responsible for regulating the body’s sleep-wake cycle — can increase diabetes-related inflammation. Research has also found that people with diabetes have higher rates of sleep apnea, an obstruction of the airways that can disrupt sleep and lead to complications such as high blood pressure and heart disease.
Healthy Sleep Habits Can Help Manage Diabetes
To ensure that diabetes is managed effectively, healthy sleep habits are essential. Individuals should get between seven and nine hours of sleep each night. Keeping a regular sleep schedule with consistent bedtimes and wake times will also help to keep blood sugar levels in check.
Healthy sleep also involves practicing good sleep hygiene. Avoiding screens two hours before bed can help to reduce stress and improve sleep quality. Taking a warm shower or bath before bed or reading a book can also help to relax and make it easier to drift off.
Reducing Stress Levels Can Improve Sleep for People with Diabetes
Reducing stress can also help to improve sleep quality for people with diabetes. People with diabetes often have difficulty managing their emotions; this can lead to depression, anxiety, stress, and difficulty sleeping. Practicing stress-reduction techniques can help to reduce cortisol levels, which in turn can help to regulate blood sugar levels.
Stress-reducing activities include mindfulness meditation, yoga, tai chi, and deep breathing. Engaging in regular physical activity can also help to balance moods and reduce stress. Additionally, listening to calming music or joining a support group can help to reduce stress and improve sleep quality.
Eating regular meals and snacks throughout the day — as directed by a medical professional — can also help to regulate blood sugar levels, reduce stress, and improve sleep. Finally, talking to a healthcare provider about specific concerns can help individuals understand the underlying issues that are causing sleep disruptions.
Healthy Lifestyle Choices Help Manage Diabetes
- Maintaining regular sleep schedules and sleep hygiene.
- Managing stress levels with breathing, yoga, and other calming activities.
- Eating regular meals and snacks.
- Talking to a healthcare professional about specific diabetes-related concerns.
Conclusion
Overall, it’s essential to understand the connection between sleep and diabetes. Making wise lifestyle choices and maintaining healthy habits can help to balance blood sugar levels and mitigate the complications associated with diabetes. With the right management, diabetes can be controlled and lead to a happier, healthier life.