The Effects of Not Getting Enough Sleep
Over the last decade, the number of hours Americans sleep has fallen fast. According to the National Sleep Foundation, 72% of people sleep 7 hours or less, up 10% from 2001, which can have serious health effects. And getting enough sleep with diabetes is even more important.
“The public is less aware of the impact of insufficient amounts of sleep,” said Dr. Megan Ruiter, lead author of the National Sleep Foundation’s report. “Sleep is important—the body is stressed when it doesn’t get the right amount.”
Not only does sleep affect your body’s stress level, it also affects your blood glucose levels. A 2006 study in the Archives of Internal Medicine found people who say they sleep poorly have higher A1cs.
Studies confirm sleep-deprived bodies make an average of 32% less insulin after a meal, leading to higher blood glucose.
Tips for Getting Sleep with Diabetes
Here are some helpful tips for a good night’s rest from Diabetes Forecast.
Set a schedule.
Go to bed and wake up around the same time every day. This can help your body establish a healthy sleep/wake cycle.
Avoid nicotine, caffeine, and alcohol.
These substances can disrupt sleep. It’s best to avoid them before bed.
Get in the mood.
A bedtime routine can help you shift from being awake to feeling sleepy. Take a bath or listen to peaceful music just before you turn the lights out.
Exercise earlier in the day.
Active people sleep better. Do your exercise in the morning or right after work for the best results.
Prep your bedroom.
Make sure it’s dark, quiet, relaxing, and at a cool (yet comfortable) temperature. Turn off (or silence) cell phones, TVs, and computers.
Don’t go to bed on a full or empty tank.
Eating a big meal just before bed or lying down with a growling stomach can make falling asleep tricky and can even wake you. If you’re going to eat a big evening meal, eat two hours before bed to give yourself enough time to digest.