5 Ways Diabetics Can Improve Their Sleep

Sleep solves a lot more problems than you may think.

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Sleep is important, but did you know that having poor sleep habits is linked to type 2 diabetes?

Uh huh.

So instead of tossing and turning at night, unknowingly making your diabetes worse, it’s time to enjoy a restful shut-eye.

Here are five ways to get some better sleep starting tonight:

1. Stick to Water

You would be surprised by how much sugar, caffeine, and strange chemicals we consume in our drinks. Many flavor enhancers and artificial sweeteners are known for being neurotoxic, meaning that they cause your brain to fire more rapidly than is necessary. Stick to water for a few days and notice how your energy levels shift to a more natural flow that allows you to sleep more soundly at night.




2. Moderate Exercise

You don’t need to be an Ironman athlete to benefit from exercise! Just go for a walk around your neighborhood in the evening or practice some gentle yoga, and you’re good to go. Seriously! Just 30 minutes of moderate exercise each day (like a long walk) helps control your blood sugar and induce sleep.

3. Try Meditating

A few deep breaths before bed can seriously help you fall asleep. How? Deep breathing resets the vagus nerve, which then helps shut down the reactive parts of your body. It slows your heart rate, lowers your blood pressure, and reduces stress hormones. Breathe deeply and slowly for 10 counts before falling into a deep slumber.




 4. Create a Cozy Sleep Environment

This may sound obvious, but it’s worth the extra attention. Take a look at your sleep space. Is it comfortable? Is it tidy or cluttered? Is there light coming in or is it dark at night? Are there disruptive sounds or is it quiet? How is the temperature? All of these questions will help you determine if your sleep environment is ideal or not.

5. No Electronics Before Bed

Perhaps the most often ignored advice is this: no electronics before bed! The lighting from electronic devices signals the brain that it’s still go-time, preventing it from releasing the hormones that help induce sleep. If you’re serious about getting some good sleep, then stay away from electronics for about an hour before bed. Try reading, meditating, or simply relaxing before bed instead.

References

Diabetes Care. URL Link. Retrieved July 27, 2017.

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Marquis is a freelance writer currently living in Ecuador. She contributes to health blogs as well as writes about her experiences as an expat in Ecuador. Her background is in Psychology but she has left that behind to write, on the road.