We all need good sleep for good health, but it's especially important if you have type 2 diabetes.
- Insufficient sleep can negatively affect blood sugar levels, both in the short and long term, says Dr. Greg Faiman, an endocrinologist at University Hospitals Cleveland Medical Center in Ohio.
As he points out, sleep is just as important to health as nutrition and physical activity.
Lack of sleep puts the body under stress and causes the secretion of the hormone cortisol.
- Cortisol increases insulin resistance and blood sugar levels, explains Dr. Faiman.
On the other hand, too much sleep can also pose a health risk for people with type 2 diabetes. Studies show that sleeping less than or more than seven hours a night in these people increases the risk of premature death compared to those who sleep seven hours. There are strategies that can help you achieve optimal rest while managing type 2 diabetes.
Check if you have sleep apnea
Obstructive sleep apnea (OSA) is a sleep disorder that is common in people with type 2 diabetes, says Dr. Kingman Strohl, a sleep disorders specialist at University Hospitals Case Medical Center in Cleveland. There is a bidirectional relationship between diabetes and OSA — people with diabetes have a higher risk of apnea, and vice versa.
People with OSA experience repeated collapse of their upper airways, causing them to temporarily stop breathing during sleep, which seriously impairs oxygen supply and sleep quality. Symptoms of apnea include loud snoring, excessive daytime sleepiness, irritability, and morning headaches. If you or your partner suspect sleep apnea, see your doctor for a sleep test. Apnea can be treated with breathing devices, such as a CPAP machine, but also with lifestyle changes, including weight loss, reports Telegraph.
Focus on blood sugar control
When blood sugar is too high or too low, it can wake you up at night, explains Joy Pape, registered nurse and weight management expert.
- One of the best ways to sleep better with type 2 diabetes is to keep your blood sugar levels in the target range so that high or low levels don't disrupt your sleep, says Pape.
Together with your diabetes doctor, you can create a personalized plan that includes nutrition, physical activity, medication, and monitoring of sugar levels.
"I recommend a continuous glucose monitor so you can monitor your blood sugar levels over 24 hours," adds Pape.
Practice good sleep hygiene.
Most adults should get at least seven to nine hours of sleep each night. Many people don't get enough sleep, says Dr. Faiman, but for people with type 2 diabetes, this is especially important.
Dr. Strohl adds that it's important to schedule sleep just as carefully as other daily activities.
"Never think that sleep is not as important as watching TV or talking on the phone," he emphasizes.
Also, don't overdo it with napping - limit naps to no more than 30 minutes in the early afternoon, because a later nap can disrupt your night's sleep.
Keep a regular sleep schedule.
Some tips for quality sleep in type 2 diabetes are the same as those for the general population. One of the most important is a regular bedtime and wake-up schedule, both during the week and on the weekends.
When your sleep schedule is consistent, it helps your body function properly through its circadian rhythm. A consistent sleep and wake time is associated with better sleep quality and a shorter time it takes to fall asleep. A regular sleep schedule also supports optimal functioning of your heart, lungs, metabolism, immune system, and other vital functions.
Turn off electronic devices
Exposure to light from televisions, smartphones, and tablets disrupts sleep and can alter metabolism and affect body weight.
Blue light in the evening is associated with increased insulin resistance, a reduced ability of the body to transport glucose from the blood into cells, and thus increases the risk of diabetes, heart disease and obesity. Experts recommend turning off devices two to three hours before bed and keeping the room dark at night. Using dim red lights at night can further improve sleep quality.
Avoid alcohol before bed.
Alcohol affects blood sugar levels because it interferes with the release of glucose into the bloodstream. It takes about two hours for the body to fully metabolize alcohol, which can cause a drop in blood sugar while you sleep.
If you drink alcohol, do so in moderation and with a meal — one drink a day for women and up to two for men. "Alcohol fragments sleep," says Strohl. It's recommended that you stop drinking at least three to four hours before bed. Not overdoing it also helps to avoid having to get up to go to the bathroom during the night.
Exercise during the day.
Physical activity during the day can help you sleep better. Even 10 minutes of aerobic exercise can make a difference.
Exercise increases your body temperature and endorphin levels, and as they return to normal, a feeling of drowsiness sets in. Exercise also helps burn calories and keep you healthy. /Telegraph/
