Understanding the Impact of Sleep on Diabetes
Diabetes and sleep are two important factors in a person’s overall health. When these two are impacted, it can lead to a variety of potential health issues. Therefore, it’s important to stay vigilant and monitor for signs of both problems. Uncontrolled diabetes can have serious implications for long-term health, while lack of sleep can affect cognitive performance and energy levels in both the short- and long-term.
Sleep is even more important for individuals with diabetes. Poor and inadequate sleep can lead to higher blood glucose levels and a decreased ability to manage this underlying health concern. Conversely, establishing healthy sleep habits and getting enough restful sleep can go a long way in helping to maintain blood glucose levels.
It’s important to establish a sleep routine that works best for your individual needs and preferences, as well as to be conscious of maintaining a consistent sleep schedule when travelling. Additionally, mindful eating is key, as too much sugar or caffeine may negatively impact one’s ability to fall asleep and stay asleep.
Effects of Poor Sleep on Diabetes
Poor sleep can lead to increased levels of cortisol, the “stress hormone,” which in turn can lead to increased blood glucose levels and insulin resistance. Insulin resistance means that the body’s cells can’t effectively make use of the insulin available, making it difficult to control blood sugar levels.
A lack of quality sleep can also cause one’s blood sugar levels to spike during the early morning hours, while the reverse is true with a good night’s sleep. People with diabetes can go through periods of modestly elevated glycemic levels during the day. This means that a lack of restful sleep can make it even harder to manage diabetes effectively.
How to Get Better Sleep with Diabetes
In order to support healthy sleep habits and better outcomes for diabetes, individuals should focus on a number of practical strategies. Establishing a consistent sleep-wake routine is important. Set a regular bedtime and stick to it. Regular exercise can also support healthier sleep habits, but be sure to avoid exercising within three hours of bedtime.
Creating a relaxing pre-bed atmosphere can also help. Dim the lights, turn off screens, read a book or listen to some music. Finally, a cooling mattress and/or sheets can help support better sleep, as well as a dietary magnesium supplement.
Maintaining a healthy diet with ample sources of carbohydrates, proteins and fats can help support steady blood glucose levels and adequate glycemic control throughout the day. Avoid foods and drinks high in sugar and caffeine late in the evening, as these can all impact sleep quality.
Benefits of Quality Sleep for Diabetics
- Reduced risk of nerve and cardiovascular damage
- Better glycemic control
- Reduced risk for coronary heart disease
- Higher energy levels
- Improved cognitive performance as a result of higher quality recharge
Conclusion
Sleep and healthy eating are important for anyone regardless of underlying health status, but are especially important for individuals with diabetes. By arming yourself with the knowledge of how to create an ideal environment for restful sleep, individuals with diabetes can go far in effectively managing their diabetes and reducing unpleasant symptoms and risks associated with poor glycemic control.