As if being strike with diabetes isn’t bad enough, there is a long-list of health risks that come along with it. For one, people with diabetes may struggle to get proper shut-eye compared to those who do not have diabetes.
The relationship between diabetes and sleep appears to be a two-way street. On the one hand, a lack of sleep can disturb the glucose metabolism, causing the blood sugar to soar. On the other hand, high levels of glycemia can trigger symptoms such as frequent urination and thirst, prompting you to break away from your la-la land dream. A study published in the journal Diabetes Care found that both short (less than 4.5 hours) and long (more than 8.5 hours) period of sleep were associated with higher levels of A1C whereas people who had 6.5 to 7.4 hours enjoyed the lowest levels of A1C.
Whether uncontrolled diabetes is the culprit for disturbing your sleep or sleep is the cause of your rollercoaster glycemia, you’ll be benefiting some way or the other of the following sleep tips to get the proper rest you deserve.
#1. Controlled Blood Sugar Levels
Hyperglycemia encourages urine production and may prompt you to use the washroom more often than you should, especially during night time. Similarly, hypoglycemia can cause you to break into sweats or leave you feeling hungry. If abnormal blood sugar levels are the cause of your sleep disturbance, keeping them within normal range might just be the trick for that beauty sleep you’ve been longing for. Of course, sleep problems can be caused by other factors such as sleep apnea, urinary tract infections, and prostate enlargement. Discuss with your healthcare provider about the best interventions you can apply to catch some Zs.
#2. Set a Routine
We have something that is called “biological rhythm clock.” When this system is shaken up, it may cause sleep problems. Train your body to sleep and wake up at the same time, and –most importantly– stick to it. Moreover, setting a routine of activities that prepare your body for bedtime (e.g. dimming the lights, drinking a glass of milk) can be a simple trick to try out.
#3. Get Up
If it has been more than 15 minutes that you’re struggling to fall back asleep, get up. Empty your bladder, change rooms, and wait until sleep comes back to find you. Don’t open the lights, the TV, or anything that could keep you awake: you want to be doing something boring so that you can eventually feel sleepy again.
#4. Out with the Alcohol
While alcohol may help you to fall asleep, the quality of the sleep may not be so great. Instead of dozing soundly through the night, some people may experience spurts of wake-up moments.
[expand title=”References“]
American Diabetes Association. URL Link. Accessed January 31, 2017.
Diabetes Forecast. URL Link. Accessed January 31, 2017.
Joslin Diabetes Center. URL Link. Accessed January 31, 2017.
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