Managing diabetes is more than a full-time job. It’s a lifelong, ongoing task that requires constant attention and care. Fortunately, there are things you can do to make your diabetes management more efficient including following a healthy bedtime routine for diabetics that is designed to help you sleep better.
Whether you’re struggling to fall asleep or aren’t getting the rest you need, there are several easy bedtime routines for people with diabetes to follow.
For example, eating a snack before bed can help control your blood sugar while you sleep, but you don’t want to overindulge. Avoid high-sugar snacks such as soda, juice, candy, chips, or other sweets.
Also, avoiding the use of smartphones, tablets, computers, and television an hour before bed and doing other relaxing activities such as reading or taking a warm bath can also help you get a good night’s sleep.
To know more about easy and healthy bedtime routines for diabetics, continue reading.
Easy Before Bedtime Routines for People with Diabetes
For people with diabetes, a good night’s sleep is crucial for managing blood sugar. Too little sleep can wreak havoc on glucose control, weight gain, and other health issues. Below are some easy before-bed routines that will keep you feeling well-rested and on track with your diabetes management plan.
Check Your Blood Sugar Level
Whether you are taking insulin or any other diabetes medications, checking your blood sugar is essential for managing your diabetes. This can help you work out when to take more medication or when to eat something, and it can help you be more active.
Target blood sugar ranges for diabetics can vary, but in general, you should aim to keep your levels in the 80-130 milligram per deciliter (mg/dL) range before meals and at bedtime.
Healthy Bedtime Snack
Another part of a healthy bedtime routine for diabetics is to avoid eating too close to bedtime. Eating can cause a spike in your blood sugar level, which can interfere with sleep. Instead, try to eat a healthy snack two hours before bedtime. This snack should have a combination of carbohydrates, protein, fat, and fiber. A healthy bedtime snack will also help prevent low blood sugar overnight.
Be Aware Of The Dawn Phenomenon
If you have diabetes, you should be aware of the dawn phenomenon. This is a rise in blood glucose levels that happens naturally around the time you wake up. This rise is caused by the release of hormones like growth hormone, adrenaline, glucagon, and cortisol. One way to minimize the effects of the dawn phenomenon is to keep your night-time blood sugars in range.
One of the best ways to get a good night’s sleep is to limit your consumption of caffeine a few hours before you head to bed. Caffeinated beverages, including coffee, tea, and even colas, can be a stimulant if not taken in moderation. For better sleep in general, avoid sugary, fried foods.
Take A Walk
Taking a walk is one of the easiest and most rewarding forms of physical activity. It can also be a big part of a healthy bedtime routine for diabetics. A walk after dinner can lower your blood sugar levels and may help to manage diabetes. As a bonus, a mini-walk can help you to keep up your overall physical fitness and may boost other changes you’re making to manage your diabetes.
Prepare Your Bedroom For Sleep
Creating a sleep-friendly environment is an easy way to ensure you get the shut-eye you deserve. Choosing a cool bedroom temperature, dimming the lights, and using fans to keep air flowing is a good place to start. Using the proper mattress and pillow are also crucial to getting a good night’s sleep.
Getting Into A Healthy Bedtime Routine for Diabetics
Getting into a healthy bedtime routine for diabetics can significantly improve your quality of sleep and help you manage your diabetes better. Get into the habit of checking your blood sugar, eating a healthy dinner and/or snack, exercising, and creating a sleep-friendly bedroom environment, and it all can help you sleep better.
How to Get Into a Healthy Bedtime Routine for Diabetics?
The way you wind down at the end of the day can have a major impact on your blood sugar control and how well you sleep. That’s why it’s important to form good habits at bedtime. Here are some tips that will help you ease into a healthy bedtime routine for diabetics.
Take A Warm Bath Or Shower
Taking a warm bath or shower can be beneficial for both physical and mental health. It is also helpful for those with diabetes as it can help reduce blood sugar levels, improve inflammatory responses, and promote sleep quality.
Do Some Gentle Yoga Or Stretching
Yoga is a time-tested, low-impact form of exercise that can have many benefits for your health. The slow, rhythmic motions of gentle yoga can help you feel calm and relaxed. Taking a gentle yoga class can also be helpful for people with diabetes.
Read A Book
A great way to get into a healthy bedtime routine for diabetics is to read a book. Not only can reading improve your mood and reduce stress, but it can also help you learn new skills and understand your diabetes better. This is especially true if you’re a beginner with diabetes.
Listen To Relaxing Music
Getting into a bedtime routine is one of the best ways to set your body up for a restful night. While you’re at it, you might also consider listening to relaxing music. Some people also find that music can help them fall asleep.
Try A Guided Meditation
Guided meditation is a great way to calm your mind and relax your body. It can also help you focus and improve your concentration. You can try a guided meditation before going to bed or first thing in the morning. This will set the tone for your sleep and the next day.
What Is The Dawn Phenomenon In Diabetes?
The dawn phenomenon is a rise in blood sugar levels that occur in the early morning hours. It is a natural part of the body’s normal wakefulness cycle, but it can be difficult to manage in people with diabetes because the hormone insulin isn’t working properly.
However, it is possible to lower your morning blood sugar by exercising, eating right, and drinking plenty of water. It may also be helpful to adjust your insulin dose or diabetes medication.
Medication and lifestyle changes can be combined with insulin or diabetes medication to counteract the dawn phenomenon. For example, metformin, an oral medication often prescribed for people with type 2 diabetes, can reduce the amount of glucose released by the liver and therefore decrease the rise in blood sugar during the dawn effect.
Use the Klinio App for Diabetes Management
If you’re diagnosed with diabetes, you know how difficult it can be to lose weight and maintain a healthy lifestyle. However, losing weight safely and maintaining a healthy diet can help you manage diabetes. As can sticking to a healthy bedtime routine for diabetics.
Using a diabetes management app can help you stay on track with your diet and exercise plan. It can also help you track your progress so that you can meet your goals.
The Klinio app is a comprehensive tool that helps you manage your diabetes. It includes personalized meal plans, recipes, workouts, and a progress tracker.
Final Thoughts on Creating a Healthy Bedtime Routine for Diabetics
Too little sleep negatively affects blood sugar management, making it harder to monitor, maintain and control your diabetes. Having a good night’s sleep can help you feel more alert, energized, and relaxed, allowing you to better manage your condition. Take advantage of the above tips to help you create a healthy bedtime routine for diabetics that can help you get the sleep you need.
Consult your doctor if you are still having a hard time falling asleep and before you make any major changes.