You probably know that obesity, lack of physical activities, and unhealthy eating habits can lead to type 2 diabetes, but did you know that sleep may be an issue too? Did you also know that type 2 diabetes can affect your sleep? Or that poor sleep patterns can contribute to a type 2 diabetes diagnosis?
Sleep is one of the most underrated risk factors for type 2 diabetes. Yet, sleep plays an important role in ensuring that you stay healthy and avoid developing any type of health problem, including type 2 diabetes and its complications.
If you already suffer from type 2 diabetes, you may already have poor sleep. Therefore, there is a definite link, that goes both ways, with sleep and type 2 diabetes. Let’s first look at how a lack of sleep can increase your risk.
Lack of Sleep Can Increase Risk for Type 2 Diabetes
Poor sleep is a contributing factor to type 2 diabetes. When you are sleep-deprived, it’s harder for the body to regulate your blood glucose levels. Therefore, your pancreas will need to work harder to produce more insulin and process the excess sugar in your body.
Not getting quality sleep can throw your hormones off balance. Your body produces more cortisol (a stress hormone), and when you have increased cortisol levels insulin becomes less effective, and unhealthy amounts of sugar remain in your bloodstream.
This causes another compounding problem, because if you are constantly stressed, you may be more likely to crave sweet foods and drinks. This then leads to weight gain and higher blood sugar levels. Over time, your pancreas will have a harder time keeping up with the blood glucose levels, leading to type 2 diabetes.
Now let’s look at how diabetes can affect your sleep.
Type 2 Diabetes Can Lead to Sleep Problems
Having type 2 diabetes can cause sleep disturbances because unstable blood sugar levels can lead to problems such as insomnia, continued fatigue, and sleep apnea.
There may be many reasons why you can’t sleep. For example, you may be worrying about your ill health which can keep you awake at night. Or you may have to get up often to go to the bathroom, as you may have to urinate more often as your kidneys work harder to expel the excess sugar in your body.
Diabetes can also cause headaches and extreme exhaustion, making it hard to fall asleep at night.
How to Improve Your Sleep When You Have Type 2 Diabetes
As said, a lack of quality sleep increases your risk for type 2 diabetes and vice versa. Here are some tips for improving your sleep.
Be Intentional About Getting Enough Sleep
You need to be conscious and committed to getting adequate sleep, so develop a sleep schedule and stick to it. Plan for it just like you would plan for other activities. Make sure you go to bed and wake up at around the same time every day. This will help condition your body and set your biological clock.
Use Relaxation Techniques
Find ways to de-stress and relax your mind before bedtime. You can do breathing techniques, listen to relaxing music or the beautiful sounds of nature, or follow a guided meditation. Don’t gloss over this tip. It’s an important one, but one too many people think of as being trite!
Don’t Drink Alcohol or Caffeine
Avoid alcohol, carbonated drinks, and caffeinated drinks, especially at night. Alcohol is not a good ‘sleep-inducer’ so don’t make it a habit! You will only make other health issues worse.
Get Tested for Sleep Apnea
You may not be aware that you have sleep apnea, but if your family complains about your loud snoring or you feel excessively sleepy during the day, have yourself tested. Sleep apnea is a serious health issue on its own, so don’t neglect to do this if you or your family think it may be a problem.
Avoid Distractions
Keep your room distraction-free at bedtime. Put your phone on silent or turn off your electronic devices. Your sleep is important, so make it a distraction-free time!
In Summary
Sleep and type 2 diabetes are linked. Poor sleep is a risk factor for type 2 diabetes and type 2 diabetes can cause sleep problems. It’s almost like the chicken and the egg! Which one comes first?
Both can affect your blood sugar levels, which can worsen your diabetes. So whatever you do, make sure you get quality sleep every night.
