The diabetic’s guide to better sleep

Most adults aren’t getting the sleep their bodies and minds crave – and this includes those of us with diabetes. Before diagnosis, common symptoms of diabetes like frequent urination, dizziness and restless leg syndrome can cause severe sleep disturbances… After diagnosis, many Type 1 diabetics have to worry about low blood sugar during the night, and it can be difficult to switch off.

Here are some tips to ensure a good night’s rest:

Relieve stress

Whether it’s stretching, praying, bathing, meditating or reading, it’s important to find whatever helps you relax before bed. By de-stressing, you can lower your heart rate and clear your head, simulating the body’s natural progression into sleep. A simple ritual like a cup of chamomile tea, no screens and dimmed lighting for an hour before bed can work wonders.

Activity-based forms of de-stressing, like yoga, have a particular benefit to diabetics. The slow movement can help boost your body’s response to insulin and improve blood flow. Try out a few of these relaxation techniques at night to prepare your mind and body for better sleep.

Get comfortable

Everyone has individual preferences for their bed: soft and plushy for some, but firm and hard for others. Whatever your choice, make sure your bedding is what works for your specific needs.

If you often wake up with achey bones, try out a more supportive foam mattress, and if you dread laying your head down on an old pillow, revamp it. Those with diabetes are at a higher risk of insomnia, so bedding that encourages individual comfort is key.

Upgrade dinner

Every diabetic knows that a well-rounded diet is an important part of healthy living. Your choice of dinner, however, can also impact your ability to fall asleep at night. A meal comprised of nuts, fish, leafy greens and whole grains will contain plenty of sleep-promoting nutrients like magnesium, melatonin and omega 3s. Check out these healthy recipes for inspiration to whip up a dinner that will help you sleep!

Unfortunately, there is no perfect solution to getting better sleep. But with these tips and listening to your body when making decisions about how and when you sleep, you should be able to get some proper rest… Do you have any helpful sleep tips to add?

Photo by David Mao on Unsplash