Managing diabetes for better rest
Sleep plays a vital role in overall health and well-being. However, for individuals with diabetes, the relationship between sleep quality and blood sugar management can be particularly complex. Many people with diabetes experience disrupted sleep patterns due to factors such as fluctuating blood glucose levels, stress and medication side effects.
Understanding how diabetes affects sleep and implementing strategies to improve sleep quality can significantly enhance overall well-being.
How diabetes can affect sleep
Both diabetes and pre-diabetes have been linked to various sleep problems. Disrupted sleep can exacerbate symptoms of diabetes and complicate blood sugar management. The effects of poor sleep quality can manifest in several ways:
Mental abilities
Lack of sleep can impair attention span, memory, judgment and reaction time; making it difficult to concentrate on daily tasks.
Emotional state
Insufficient sleep often leads to irritability, mood disturbances and challenges in managing intense emotions, which can affect relationships and overall mental health.
Physical state
Chronic sleep deprivation can result in fatigue, a weakened immune system, high blood pressure and weight gain; all of which can further complicate diabetes management.
Six ways to improve sleep quality
To foster better sleep quality, consider incorporating the following strategies into your routine:
- Maintain a regular bedtime and wake time
Establishing a consistent sleep schedule helps regulate your body’s internal clock, making it easier to fall asleep and wake up. - Exercise regularly
Engaging in regular physical activity can promote better sleep. Light exercises in the evening can be particularly beneficial but avoid vigorous workouts close to bedtime. - Avoid large meals before bed
Eating a heavy meal too close to bedtime can disrupt sleep. Aim to finish eating at least two to three hours before going to sleep. - Limit stimulants
Avoid nicotine, alcohol and caffeine four to six hours before bedtime. These substances can interfere with your ability to fall asleep and stay asleep. - Reduce screen time
Switch off or avoid using electronic devices (e.g. mobile phones, computers and televisions) at least 30 minutes before bed. The blue light emitted by screens can disrupt your sleep-wake cycle. - Create a comfortable sleep environment
Keep your bedroom dark, cool, quiet and comfortable. Consider blackout curtains, earplugs or white noise machines to enhance your sleep environment.
Recognising the intricate relationship between sleep and diabetes management is essential for maintaining optimal health. By understanding how diabetes can affect sleep and implementing strategies to improve sleep quality, individuals with diabetes can better manage their condition and enhance their overall well-being. Prioritising good sleep hygiene is an important step in managing diabetes.
This article was reviewed by:
Dr Tng Eng Loon, Specialist in Endocrinology, Consultant, Raffles Diabetes & Endocrine Centre
Source
Important notes:
- Any opinions or views of third parties expressed in this document are those of the third parties identified, and do not represent views of Oversea-Chinese Banking Corporation Limited (“OCBC Bank”, “us”, “we” or “our”).
- No representation or warranty whatsoever (including without limitation any representation or warranty as to accuracy, usefulness, adequacy, timeliness or completeness) in respect of any information (including without limitation any statement, figures, opinion, view or estimate) provided herein is given by OCBC Bank and it should not be relied upon as such. OCBC Bank does not undertake an obligation to update the information or to correct any inaccuracy that may become apparent at a later time. All information presented is subject to change without notice. OCBC Bank shall not be responsible or liable for any loss or damage whatsoever arising directly or indirectly howsoever in connection with or as a result of any person acting on any information provided herein.