Research has found that insufficient sleep is linked to an increased risk of developing type 2 diabetes. Specifically, sleep duration and quality have emerged as predictors of levels of Hemoglobin A1c, an important marker of blood sugar control.
Recent research suggests that optimizing sleep duration and quality may be necessary to improve blood sugar control in persons with type 2 diabetes. People with diabetes who get enough sleep often have healthier eating habits and improved blood sugar levels. You should aim to sleep for 7-8 hours every night and regulate your routine accordingly. Good sleep habits (sometimes referred to as "sleep hygiene") can help you get a good night’s sleep.
How to build these habits?
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Remove electronic devices, such as TVs, computers, and smartphones from the bedroom.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night. It’s essential to practice good sleep habits, but if your sleep problems continue or if they interfere with how you feel or function during the day, you should talk to your doctor. Before visiting your doctor, keep a diary of your sleep habits for about ten days to discuss at the visit.