Health & Life

5 Nighttime Habits to Take Control of Your Diabetes

For better management of your blood sugar levels even while you sleep, adopt and stick to these five habits for a healthier you, especially if you're living with diabetes!

Administrator

1 June, 2024

Maintaining good control over blood sugar levels is crucial for your health if you have diabetes. Even while sleeping, it’s important to keep your blood glucose levels stable. Check out these 5 bedtime habits that can help you manage your diabetes!

1. Check Your Blood Sugar Before Bed

It’s a good idea to check your blood sugar levels before bedtime so you can easily monitor your condition throughout the day. This also helps you adjust your diet and medication accordingly.

Check your blood sugar before bed

2. Have a Light Snack a Few Hours Before Bedtime

For people with diabetes, the “dawn phenomenon” or “dawn effect” refers to a sudden spike in blood sugar levels between 2-8 am. To counter this, it’s recommended to have a light snack a few hours before bedtime. Go for nutrient-rich, low-GI foods like a slice of whole wheat toast with cheese or a handful of nuts and seeds.

Remember to keep portions small and avoid exceeding your daily calorie or carbohydrate limits.

Have a light snack before bed

3. Get to Bed Early and Get Enough Sleep

The US Centers for Disease Control and Prevention (CDC) recommends 7-9 hours of sleep per night. Lack of sleep can cause blood sugar levels to rise, making it harder for your body to use insulin effectively, worsening diabetes.

So, relax and unwind before bed to ease into a peaceful sleep.

Get to bed early for a good night’s rest

4. Take a Short Evening Walk

Developing a habit of taking a short walk before bedtime can significantly lower blood sugar levels, benefiting people with diabetes.

Take a short evening walk

5. Relax Your Mind

It’s important to keep a calm mind, as stress can increase cortisol levels, prompting the liver and muscles to release more glucose into the bloodstream. Before bed, try activities like yoga, meditation, reading, or listening to soothing music to relax.

Relax your mind with soothing activities

These 5 bedtime habits can help you effectively manage your blood sugar levels if you have diabetes. We hope this information empowers you to take charge of your health!

Sources: Thanh Nien Newspaper, Suc Khoe Gia Dinh Newspaper

Frequently asked questions

There are several habits that can help control diabetes during nighttime. Firstly, it is important to maintain a consistent sleep schedule, aiming for 7-9 hours of quality sleep each night. Before bed, avoid intense physical activity and instead opt for relaxing activities such as meditation or light reading. Monitor your blood sugar levels before bedtime, and if they are high, consider taking a short walk or drinking water to help lower them. Prepare for the next day by packing a healthy lunch and planning your meals to ensure a balanced diet. Lastly, make sure your bedroom is technology-free, dark, and cool to create an optimal environment for sleep.

Sleep plays a crucial role in managing diabetes. Lack of sufficient and quality sleep can disrupt the body’s ability to regulate blood sugar levels, leading to increased insulin resistance. This can make it harder to control blood sugar levels and may contribute to the development of Type 2 diabetes. Additionally, sleep deprivation can impact the production of important hormones, such as cortisol and growth hormone, which are involved in glucose metabolism.

Monitoring blood sugar levels before bed is important as it allows you to take corrective action if your levels are too high or too low. If your blood sugar is high, you can try to lower it by taking a short walk, drinking water, or taking medication as advised by your doctor. On the other hand, if your blood sugar levels are too low, you may need to consume a small snack to bring them back into a healthy range before sleeping.

To create a technology-free bedroom, start by removing all electronic devices such as phones, laptops, and tablets. If you use your phone as an alarm clock, replace it with a traditional alarm. Avoid charging devices in your bedroom, and if possible, keep them in another room altogether. Invest in a good old-fashioned book to read before bed instead of using electronic devices. Lastly, if you must have a source of light, opt for a small lamp with a warm, soft glow rather than a bright overhead light.

When choosing a late-night snack, opt for something that won’t cause a spike in your blood sugar levels. Some healthy options include a small handful of nuts, a piece of fruit with a low glycemic index (such as an apple or berries) paired with a small amount of cheese, a hard-boiled egg, a small bowl of whole-grain cereal with unsweetened almond milk, or a sugar-free yogurt.