Tips to help diabetics sleep well

Sleep affects many aspects of health such as weight, immune system, brain, risk of diabetes… Lack of sleep can directly affect the way the body produces other hormones, thereby affecting blood sugar levels. When staying up late, the body produces more cortisol hormone, affecting the way insulin works and the ability of cells to respond to insulin.

To improve sleep quality, people with diabetes should set their bedtime and wake-up time at the same time every day. This schedule helps create good habits, stabilizes the biological clock so that people with diabetes can fall asleep easily and sleep more deeply.

1-2 hours before bedtime, you should not use your phone, watch TV, laptop or expose yourself to blue light. Blue light from electronic devices can inhibit the hormone melatonin, which is necessary for sleep.

Diabetics need to choose a sport that is suitable for their health condition and age. Physical activity helps improve insulin sensitivity by encouraging muscle cells to absorb glucose from the blood to create energy. As a result, patients sleep better.

Sleep hygiene is an important step to have a good night’s sleep, not only for diabetics. Keep the bedroom not too bright, cool, quiet. Do not keep pets in the bedroom, do not work or place the TV in this space. Families can use an essential oil diffuser or humidifier to add humidity and fragrance to the room, creating a comfortable feeling.

Diabetics can take a warm bath, take care of their skin. Relax by reading, writing a diary, listening to music to reduce anxiety related to chronic conditions, and prepare well for sleep.

In the diet, diabetics should avoid foods containing caffeine for at least 8 hours and do not drink alcohol before going to bed. Both of these substances can reduce the quality of sleep. Avoid eating too much in the evening because it can easily increase blood sugar levels, risk of gastric reflux. Do not eat foods rich in carbohydrates, sugar, salt, sweeteners for dinner.

If you work nights or have rotating evening shifts, try to maintain regular meal and sleep times, even on your days off. Exercise such as short walks or stretching during breaks can also help.

People who have consistently high blood sugar levels in the morning should talk to their doctor and have some additional blood sugar tests or use a continuous glucose monitor to determine the cause. The doctor may adjust diabetes medications or advise on healthy lifestyle habits.