Sleep Effects Blood Glucose Levels - one simple way to get more Sleep.
We all know that sleep is important, but did you know it can effect your blood glucose levels? Multiple Studies have shown that repeated awakenings, insufficient, excessive of irregular sleep all promote glucose intolerance! (1)
According to the CDC “If you have diabetes, too little sleep negatively affects every area of your management, including how much you eat, what you choose to eat, how you respond to insulin, and your mental health. Proper rest isn’t just important for your diabetes management—it may also put you in a better mood and give you more energy!” (2)
Most adults need at least seven to nine hours of sleep a night (3.) Many people don’t allow or can’t get adequate sleep, but if you have diabetes it is crucial that you do. One way to ensure adequate sleep is set a bedtime and then create a bedtime routine.
How to Create a Bedtime Routine
A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. Humans are creatures of habit. Like any other routine, bedtime routines establish habits that help our brains recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.
How to create a bedtime routine
1. Decide on a Set Bedtime and stick to it.
2. Leave the Electronics Alone. Electronic devices all emit strong blue light that tricks your brain into thinking it’s daytime.
Choose one or more of the following to add to your routine
1. Have a Light Snack or non-caffeinated herbal teas, especially ones with chamomile or lavender.
2. Take a Warm Bath.
3. Listen to Music. 62 percent of people listen to music to help them sleep.
4. Stretch, Breathe, and Relax.
5. Practice Meditation.
6. Read a Good Book.
7. Write Down a To-Do List or Journal.
8. Set out your clothes for the next day.
If you or someone you know are interested in more information about regulating blood glucose thru lifestyle and dietary changes sign up for a free 15-minute consult today.
Tsereteli N, Vallat R, Fernandez-Tajes J, Delahanty LM, Ordovas JM, Drew DA, Valdes AM, Segata N, Chan AT, Wolf J, Berry SE, Walker MP, Spector TD, Franks PW. Impact of insufficient sleep on dysregulated blood glucose control under standardised meal conditions. Diabetologia. 2022 Feb;65(2):356-365. doi: 10.1007/s00125-021-05608-y. Epub 2021 Nov 30. PMID: 34845532; PMCID: PMC8741723.
Center for Disease Control website. Sleep for a Good Cause. https://www.cdc.gov/diabetes/library/features/diabetes-sleep.html. July 28, 2022. Accessed; January 23, 2023.
Sleep Foundation website. How Much Sleep Do We Really Need? https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need August 29,2022. Accessed; January 23, 2023.
