Tips for a good night's sleep

'Sleep hygiene' refers to lifestyle choices that promote restful sleep. The most effective sleep hygiene methods are very simple and easy to use at home. People with type 2 diabetes can benefit from careful management of their disease.

1. Make it a priority to keep your blood sugar under control.

By controlling your blood sugar you will be able to get better sleep. Williams suggests focusing on low-glycemic foods to reduce high and low blood sugar fluctuations that lead to poor sleep.

For example, instead of a sweet cookie, you can choose a high-protein snack like almonds. Low blood sugar should be avoided overnight. A continuous glucose monitor can help detect low levels on any evening.

2. Do not drink caffeinated beverages in the middle of the night.

Black tea, coffee, and caffeinated beverages, as well as caffeinated beverages such as chocolate, can cause difficulty sleeping. For a better night's sleep, limit your caffeine intake during the day and eliminate it several hours before bedtime.

3. Exercise regularly.

Exercising most days of the week helps you sleep better. According to Williams, physical activity helps control blood sugar.

In addition, regular exercise can boost mood, which can help reduce stress and help you sleep better. Aim to exercise at least 30 minutes five days a week.

4. Try to maintain a healthy weight.

If you are overweight, talk to your doctor about setting weight loss and maintenance goals. According to Williams, losing 10% of your body weight improves blood sugar management and reduces your risk of depression and sleep apnea.

5. Increase your protein intake

Ragazzi suggests focusing on high-quality protein sources such as chicken, eggs, and seafood. Taking protein throughout the day can help you better control your blood sugar levels.

6. Get rid of irritations

The bedroom should only be used for sleeping. Even bright televisions, cell phones, tablets, and clock radios make it difficult to fall asleep. Change your cell phone settings if you need to be near your bed.

7. Maintain a regular sleep schedule.

Every night, going to bed and waking up at the same time helps to balance your body’s internal clock. Try to maintain consistency even on weekends.

8. Establish a sleep routine that includes soothing activities.

One to two hours before bedtime, relax, and help prepare your body for sleep. A simple yoga routine, breathing exercises, reading, or a hot bath are all good choices.

9. Limit or avoid daytime sleepiness.

You can benefit from sleeping through the day. However, if your 20-minute catnip disrupts your night’s sleep, you can turn it off a bit.

10. Create a comfortable environment to sleep.

When it comes to getting a good night's sleep, your bedroom environment is very important. Make sure you have a solid cushion and comfortable bedding. Avoid very hot or cold weather. Also, keep the amount of artificial and natural light to a minimum.

If these lifestyle changes do not help you sleep better, you should consult your doctor. Sleep disorders are dangerous and can lead to chronic health problems. Your doctor may diagnose if you have a serious sleep problem such as diabetic neuropathy or sleep apnea and may prescribe additional tests or treatment.

A little advice

Type 2 diabetes has been linked to sleep problems in the past. If you have trouble falling asleep, try incorporating these simple sleep hygiene habits into your nightly routine. It is also important to track your blood sugar level. If you still have problems, talk to your doctor about developing a more complete strategy.