Because of the current work culture, a heavy workload, and other unhealthy habits, countless adults and teenagers are not getting the right amount of sleep.
Poor sleep quality, short sleep, and long sleep duration are all associated with adverse health outcomes. They can increase the odds of metabolic diseases and heart problems. More and more younger individuals are struggling with diabetes, possibly because of sleep deprivation.
Sleep hygiene is a fundamental modifiable risk factor for type 2 diabetes. Incorporating proper sleep hygiene can make a valuable asset to diabetes management. Here, you can take a closer look at how to add sleep hygiene to your daily schedule and seize all the health benefits of quality sleep.
What is sleep hygiene?
Sleep hygiene is a term used to describe good practices and habits and promote healthy sleep. Sleep is a physiological process that aids the body in acquiring proper mental and physical rest. Through sleep hygiene, you can enrich the quantity and quality of sleep.
Sleep hygiene means incorporating healthy sleep habits such as:
- Exercising regularly
- Avoiding coffee or other stimulants before bed
- Eliminating the noise from the bedroom
- Keeping a regular sleeping schedule
Other benefits can also help with sleep hygiene, such as introducing stress management techniques, consuming light meals before sleep, and using meditation or yoga to get in the mood for sleep.
Importance of sleep hygiene
Sleep hygiene can have many positive effects on overall health. It can be beneficial for mental health, such as memory, mood, depression, and cognitive function. Sleep hygiene also has effects on general well-being and cardiovascular health.
Quality sleep provides critical support for the immune system. When you get enough sleep, you fortify your defenses and strengthen your immune function. Plus, the better your sleep, the healthier the heart can get. You can use sleep to stabilize blood pressure and fend off heart disease.
Research shows that the lowest risk of cardiovascular events and mortality was found in people who slept between 7 and 8 hours. Whereas sleep deprivation was often inextricably linked to increased BMI, risk of obesity, hypertension, cardiovascular disease, chronic illness, etc.
Sleep hygiene and diabetes
There is a pathophysiological connection between sleep hygiene and diabetes. Sleeping too little can affect every aspect of diabetes management, including how your body responds to insulin, your eating habits, and your mental health.
Short sleep duration (less than 6 hours) can lead to:
- Increased appetite and calorie intake
- Elevated cortisol levels
- Obesity
- Insulin resistance
- Mood swings
- Irritability
- Impaired immune system
- Reduced reaction time
Studies indicate poor sleep quality and sleep deprivation can decrease insulin sensitivity and cause blood sugar disturbance. Optimizing sleep can be an effective technique for controlling diabetes. Getting the right amount of Zs at night can make it easier to stabilize blood sugar levels.
Based on the results, extending sleep for 7 to 14 days enhanced blood sugar control and insulin sensitivity in both diabetic and healthy individuals. By improving sleep quality and diminishing stress, people with diabetes can establish a better balance of glucagon and insulin.
The problem is that people with diabetes often have to wake up in the middle of the night. Some of the most well-known sleep disturbances include nocturnal hypoglycemia (low blood sugar), nocturia (waking up to urinate), restless leg syndrome, peripheral neuropathy, etc.
Fragmented sleep can have a detrimental impact on quality of life. Therefore, it is not uncommon for diabetic patients to experience poor mental health, high cortisol levels, and inflammation. On that note, patients with diabetes may be susceptible to sleep disorders, such as sleep apnea and insomnia.
These sleep conditions can hinder your ability to control your diabetes. It’s best to talk to a specialist and find the treatment approach that can work for your health issue.
How to improve diabetes through sleep hygiene?
Diabetic patients require at least 7 hours of sleep per night, and teenagers and young children can benefit from more sleep. To get the rest your body deserves, avoid staying up at night and sleeping in on weekends. It is best to establish a healthy and fixed sleeping pattern you can follow daily.
Here is how to form effective sleep hygiene.
- Sleep timing – Have a fixed bedtime. Go to bed and wake up every day at the same time. This way, you can enjoy a predictable sleeping pattern. Also, limit the naps so they won’t interfere with your sleep schedule.
- Dietary techniques: Don’t consume a heavy meal, alcohol, nicotine, caffeine, or too much water before going to bed. These factors can keep you awake at night or make you more likely to take multiple bathroom trips.
- Sleep behavior—Many people spend time on their phones, tablets, or laptops before bed. But when the mind is engaged, it makes it really hard for it to disengage and drift off into sleep. Try to keep these distractions away from the bedroom so that you can give yourself that sense of reassurance and calmness.
- Examination – Check your blood sugar regularly so you are less likely to experience highs and lows in the middle of the night. Keep a close watch on your previous and current glucose readings just to know what to expect with your particular health problem. Remember, everyone is different. So, it can be a good idea to take note of your fluctuations and sleep latency time. Discuss the results with your doctor and see if you need other treatments to get more Zs.
Conclusion
Good sleep hygiene is just as relevant as controlling glucose with diabetes. When you create the ultimate environment for the body to unwind, you can get that much-needed rest and boost your energy, focus, and alertness. Talk to a healthcare provider if these tips don’t work for you and you still struggle to sleep. They can offer some practical advice on tackling your sleeping problem.