According to data, 50% of all Type 2 diabetics suffer from insomnia. This means, your blood sugar levels can interfere with your body clock and cause sleep troubles. A lot of diabetes patients don’t pay heed until they exhibit symptoms of a sleep disorder. In this article, Dr. Harsha R – MBBS, MD, CCEBDM, PGDIPRL, PGDMLE – Diabetologist in association with Magniflex India, shares some tips for diabetics to avert sleep issues.
People suffering from uncontrolled Type 2 diabetes have increased blood sugar levels. Technically, this is called ‘hyperglycemia’. Hyperglycemia causes increased frequency of urination at nights, which disturbs the sleep cycle, leading to chronic sleep deprivation. Hyperglycemia also increases thirst, low back pain, and headaches. All these again lead to disturbed sleep, resulting in sleep deprivation.
Then, there is the condition known as Hypoglycemia. Here, the blood sugar level drops below the normal range, leading to increased heart rate and sweating. This will also lead to disturbances in the sleep cycles, again resulting in sleep deprivation. Hence, it’s very critical for diabetics to get good sleep for sound management of diabetes.
Also Read: How Our Sleep Cycle Impacts Our Weight
What are the common ways to get better sleep?
- First, set up a fixed schedule for sleeping. Try to be regular with your sleep hours and waking up hours.
- Sunlight ― Try to get at least 30 minutes a day exposure to sunlight. This helps in triggering the hormone Melatonin in the evening which induces sleep.
- Exercise ― Try to get 30 minutes of physical activity daily for five to six days a week. Studies show that a simple session of aerobic exercise has the same effect as sleeping pills.
- Sleeping environment ― While sleeping, your bedroom should be dark, quiet, and cool. This will lead to undisturbed sleep.
One important and often neglected product in your bedroom is the mattress. An uncomfortable mattress not only causes back issues, but also plays a vital role in sleep deprivation. Hence, it’s crucial to select a comfortable mattress, which is neither too hard nor too soft. Today, in India you get good quality certified mattresses, which use patented and innovative materials that are certified to be non-toxic, conform to body shapes, etc. Choose a good quality mattress. Remember, the mattress is an investment for your good health.
Also Read: Quality of Sleep or Quantity of Sleep, What Is More Important?
- Lastly, screen yourselves regularly. This will help identify any irregularities in your blood sugar levels at an early stage.
- Finally, take your prescribed medications regularly.
- Adhering to the above will help diabetics get good sleep, which in turn, will lead to better management of their diabetes.
And these are a few things to stay away from:
- Caffeine in the afternoon and evening. Your body may be affected for up to eight hours.
- Alcohol in the evening can affect how you breathe when you sleep. It can also wake you up and affect your sleep quality.
- Late-night heavy eating can increase the blood sugar levels overnight and create indigestion.
- Nicotine behaves like caffeine and should be avoided as well.
Consult your doctor if you're still having trouble sleeping well at night. Since diabetes is a gateway to many illnesses, you need to ensure that you follow all the guidelines to stay safe and healthy.
Image credits- freepik
