Did you know that sleeping well can help with your type 2 diabetes management? Read on for some tips for getting a good night’s sleep. 

Can you really sleep your way to better health? Well, yes.  

There’s growing evidence that simply getting enough good‑quality sleep can be a practical and affordable way to prevent and manage metabolic conditions, including type 2 diabetes. What could be better as the weather cools downs than giving yourself extra time in a warm bed? 

Although it may not feel like it, your body is working hard while you rest. Sleep expert Professor Danny Eckert says that sleep is effectively a ‘garbage truck’ that cleans out all the rubbish your brain and body have collected during the day.  

If you don’t get enough sleep, you don’t clear out that rubbish. This is why sleep plays an important role in memory and learning and can support mental health and wellbeing.  

Being tired can also make us both more hungry and more drawn to energy-dense foods such as hot chips, cakes and biscuits. Not to mention the fact that it’s much easier to give in and order a takeaway pizza when you’re tired and the kids are asking for dinner. 

In short, good sleep is not a luxury (though it sometimes feels like one.) It is essential to our long-term physical and mental health. This is particularly true for young people’s healthy development.  

If you struggle to get enough sleep, you’re not alone. We live in a world with constant access to breaking news and social media, along with endless streaming services, group chats and work emails, all of which make it harder to switch off.  

 But there are some easy ways to improve your sleep. 

1. Go outside when you wake up

Set yourself up for a good night’s sleep by going outside first thing in the morning and getting some light on your face. This switches off melatonin (the sleepy hormone) and ensures it will switch back on again at bedtime. 

2. Exercise more – but not too late

If you’re struggling to sleep, it might be a good idea to be more physically active, as long as it’s not right before bed as this can wake you up. Start slowly and build up if possible. You can also access rebated appointments from an exercise physiologist – including here at Diabetes WA – as part of your type 2 diabetes care plan, which your GP can organise for you. 

“I’ve been diagnosed with type 2 diabetes – now what?”

The current government guidelines for Australian adults are to be active most days, preferably every day, through a variety of physical activities at different intensities, which can include: 

• Moderate- to vigorous-intensity physical activities for 30 minutes or more on most days. 
• Muscle-strengthening activities on two or more days per week. 
• Functional activities targeting mobility, balance and coordination on three or more days per week.
• Several hours of light-intensity physical activity daily.

3. Have a warm bath

Bathing in hot water one to two hours before bedtime can help you fall asleep more quickly and improve sleep quality.

4. Avoid caffeine

Some studies suggest avoiding any drinks (including soft drinks) for three to seven hours before bed, while others recommend no caffeine after lunchtime. It’s worth experimenting to see what works best for you.

5. Look at your blood glucose management 

Hyperglycaemia can disrupt sleep by causing you to urinate more often as your kidneys try to get rid of excess glucose. It may also cause headaches and increased thirst that can interfere with falling asleep. Hypoglycaemia may trigger nightmares, sweats or irritation and confusion when you wake.  

If you would like support with your blood glucose management, get in touch with us on 1300 001 880 or make an appointment with one of our diabetes educators to learn more about managing your diabetes.  

We also run a range of free diabetes self-management programs, both face-to-face and online, on behalf of the NDSS.  

6. Turn off your phone

Smartphones emit a blue light that is disruptive to sleep. Most phones allow you to adjust your settings so that you can switch on bedtime mode, which may block some apps and darken the screen. Buying an old-fashioned alarm and leaving your phone out of the bedroom may help you fall asleep more easily. 

7. Seek help for any sleep issues 

If you are consistently having trouble sleeping, talk to your health professional. 

You can also get in touch with us for any diabetes-related questions on 1300 001 880.

Reference: Sleep your way to better metabolic health – The Lancet Diabetes & Endocrinology