Everyone knows how important it is to get a good night’s sleep. When we sleep well and enough we are more concentrated, more efficient and much happier. Good sleep habits are also important for our hormones to regulate our appetite, weight control and the immune system. Unfortunately, Diabetes and sleep problems often go hand in hand, as many of you might already know, and research has shown that sleep deprivation and insulin resistance may be linked.
Statistically, sleep difficulties are more common in people who have Diabetes than in people who don’t. There are multiple reasons for that- first and foremost, because you get up to go to the bathroom at night. Any time your blood sugar is high, your kidneys will try to get rid of it by urinating. Logically it is hard to sleep if you get up to go to the loo a few times a night. Also, high blood sugar may make you feel too warm or irritable.
And the vicious cycle doesn’t end there- people who are tired tend to eat more because they want to get energy from somewhere. That can mean consuming foods that can raise blood sugar levels. Make sure to record what you eat on your Dario application so that you can track it.
Sleep apnea (or obstructive sleep apnea) may also be the culprit. It affects people’s ability to breathe while sleeping. It is most common in people between ages 35-55 with excess weight. Excess weight can cause fat deposits around the upper airway that obstruct breathing. Sleep apnea can prevent a person from getting a good night’s sleep, which can worsen Diabetes or increase the risk of developing Diabetes. So Diabetes, being overweight and sleep apnea are connected.
Having Diabetes also raises the risk for getting restless legs syndrome which also disturbs sleep, especially in the presence of diabetes-related complications such as neuropathy and kidney disease. People with restless legs syndrome have uncomfortable sensations in their legs (and sometimes arms or other parts of the body) and an irresistible urge to move their legs to relieve the sensations. The condition causes an uncomfortable, “itchy,” “pins and needles,” or “creepy crawly” feeling in the legs. The sensations are usually worse at rest, especially when lying or sitting.
Neuropathy can also bother sleep patterns. The most common type- peripheral neuropathy causes numbness, tingling and pain from things that do not normally give you that sensation.
Other reasons that can prevent people with Diabetes from having a good night’s sleep include hypos at night, anxiety and stress or diabetes-related complications such as heartburn or heart disease. Record your mood on the Dario app so you can see if there is a connection.
Some tips that can help you get a good night’s sleep despite all of the hurdles:
- If you are having trouble falling asleep or staying asleep, talk to your health care provider. He may suggest a sleep study to diagnose and treat sleep conditions such as sleep apnea.
- Keep your blood glucose under control. Make sure to check before you go to sleep.
- Ensure that you have a comfortable sleep environment- bed and pillows that are large and comfortable enough, that your room is cool and ventilated but dark and free of noise (use a sleeping blindfold or ear plugs if necessary).
- Stick to regular bed and wake times.
- Reserve your bed for sleep and other bedroom activities only. Don’t stay in bed too long if you can’t fall asleep!
- Exercise during the day, but at least a few hours before you go to sleep.
- Don’t drink caffeine after noon.
- Stay off your gadgets such as smartphone or tablet for at least two hours before you go to sleep.
- Don’t let your pets sleep in the bed with you.
- Avoid alcohol late at night.
In general, people with Diabetes have to be very careful about sleep because anything that throws off your routine can make you feel a lack of energy and fatigue, which just promotes insulin deficiencies. Proper sleep is as important as your diet! So follow the tips above and have a good night!
By Liran Julia Grunhaus