A good night’s sleep can help you manage your diabetes and your blood glucose levels. Getting enough sleep is great for helping you manage your weight, boosting your energy, and helping you stay active. Let’s look closer at how your sleeping habits can affect your diabetes.
If you find it difficult to manage your blood glucose levels, a good night of sleep may be the answer. Having a good night of sleep assists with weight management by helping regulate appetite and making you feel more energised and stay physically active. Inadequate sleep can make blood glucose levels difficult to manage.
Let’s look at how your sleeping habits may be impacting your diabetes, and what you can do to get a good night of sleep.
A regular sleep routine can help you manage your weight.
A good night’s sleep can help increase your energy during the day.
A good night’s sleep can make it easier for you to make healthy food choices.
If you sleep poorly you may be more likely to crave foods that cause your blood glucose levels to rise quickly to compensate for lower energy levels.
These types of foods are often high in added sugars, which lead to large spikes in blood glucose levels, and also make it difficult to manage weight.
Getting a good night’s sleep can help you manage your diabetes and reduce high blood glucose levels in the morning.
If you have high blood glucose levels, please talk to your diabetes health professional. They may suggest:
Have a look at our strategies for you to get more sleep.
Well done. How are you feeling? If you still feel tired it might be worth checking with your health professional.
How are you feeling? If you still feel tired it might be worth checking with your health professional.
If you are stressed or don’t have enough sleep over long periods, it can increase your blood level glucose, making it harder to manage your diabetes.
If you don’t get enough sleep, your body can produce more ghrelin. It can make you eat too much and put on weight. This makes it harder to manage your blood glucose levels.
If you don’t have enough sleep, your body produces less leptin. This means your body doesn’t know when you have eaten enough and you can put on weight. This makes it harder to manage your blood glucose levels.
Spending time outdoors during the day, particularly in the morning, can help regulate the circadian rhythm and promote healthy melatonin production. This can be particularly helpful for individuals who have difficulty falling asleep or staying asleep due to disruptions in their melatonin cycle.
Cortisol is a hormone that is released in response to stress and can keep your body awake.
It is natural to get a spurt of cortisol before you wake up to help you get up and going for the day. You may have heard of this referred to as the “dawn phenomenon”.
But if you do not get enough sleep, cortisol can become irregular, and it can make your blood glucose levels higher than usual.
Having high cortisol levels can increase blood glucose levels. This means that if you have high cortisol because of regular nights of poor sleep, it may be more difficult to manage your diabetes due to higher blood glucose levels.
View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. Try to make this a priority if you can as it will have a great effect.
Try to go to bed and wake up at the same time every day. Your brain has its own master 24-hour clock, which expects regularity. Additionally, go to sleep when you first start to feel sleepy.
Your brain and body need to drop their by temperature (by 1-2 degrees) for you to fall and stay asleep, so the ambient temperature must be cold in your room.
We need darkness to trigger the release of melatonin. Make your room as dark as possible (i.e. digital clocks face away from your view) and go screen free for at least 30-60 minutes before bed. As a general rule avoid viewing bright lights between 10pm and 4am.
If it has been around 25 minutes, and you cannot fall asleep, get out of bed, relax in another room, and come back to bed later. Do not count sheep, it does not work!
Try to abstain from coffee from around noon (or within 8-10 hours of bedtime). Drinking alcohol in the evening reduces your sleep quality (as do sleep medications) and like caffeine, nicotine can affect you falling asleep.
Exercise helps your body get ready for sleep, but try to exercise at least 3-4 hours before bedtime.
Eat regular meals throughout the day and avoid large meals before bed. Include carbohydrates (carbs), protein, and healthy fats to help you sleep better.
Try to avoid drinking large amounts of fluids 2-3 hours before bedtime to prevent waking to go to the toilet.
Take a few minutes to write down anything that is bothering you or things you need to do tomorrow to clear your mind before bed.
Use apps like Smiling Mind, Headspace, or Simply Being to help you relax and fall asleep.
If you have a smart watch or phone, try programming these sleep countdown reminders into your day. These times can be adjusted based on your own schedule, but the key is to create a consistent routine that promotes healthy sleep habits.
7:00am
Wake up, drink water and get 10 minutes of natural light exposure. Try this again before sunset for at least 10 minutes.
7:30am
Have a balanced breakfast.
8:30am
Go for a walk outside. Exercise helps regulate circadian rhythms, improve insulin sensitivity, and reduce stress.
12:00pm
Have a balanced lunch.
1:00pm
Limit caffeinated drinks late in the day.
2:00pm
Take a break from work and go for a quick walk outside.
6:00pm
Have a balanced dinner. Try to finish eating at least 3 hours before bedtime.
7:00pm
Start winding down and take a quick walk outside to admire the sunset.
9:00pm
Limit blue light exposure from electronic devices.
10:00pm
Go to bed to avoid hitting the snooze button in the morning. Getting consistent sleep is important for diabetes management.