Getting a good night sleep

Getting enough sleep is a great investment for your health; especially your diabetes. Ever wonder why a good night’s sleep feels like magic? Well, it turns out sleep isn’t just about feeling rested

Getting enough sleep has been shown to improve diabetes management by lowering HbA1c and fasting blood glucose levels. Sleeping better can also help you lose excess weight and keep it off.

How lack of sleep affects your body and your diabetes

Most adults need eight hours of sleep each night. If you feel tired or less alert, this indicates you’re not getting enough sleep or good quality sleep.

A recent review looked at evidence from 20 different studies, which included 70,000 people with type 2 diabetes. This review concluded that sleeping less than six hours a day can:

increase your insulin resistance by affecting your adrenaline and steroid hormone levels and

increase your appetite by decreasing the level of the hormone leptin and increasing ghrelin hormone levels.

Leptin helps you feel full when you eat, so lower leptin levels can reduce your ability to feel full after eating, whereas more ghrelin makes you feel hungrier. This means you may eat more when you’re sleep deprived.

Furthermore, when tired, you’re more likely to choose less healthy food choices and opt for convenience foods which are often high in fat and/or high in sugar. Another study suggested that people who lack sleep can consume about 1600kJ (or about 400 calories) more a day. Over time, this can lead to weight gain, making it harder to manage your diabetes.

While we’re yet to fully understand how sleep affects diabetes, the above may explain how sleeping two hours less than what you need can:

raise your HbA1c by 0.23% and
increase your fasting blood glucose by 0.22 mmol/L.

How sleep can benefit you:

Improve your motivation to eat healthily and be physically active.
Make you feel mentally sharp and productive.
Improve your immune system.
Improve your mood.
Help you better enjoy life!

More sleep can therefore help you feel better and improve your diabetes at the same time.

Try these food-related tips to help you sleep better

Eat your last main meal two to three hours before lying down:
- Eat a healthy meal with sensible portions using the healthy plate model. Cook extra food and store leftovers for the next day to save time!
- Avoid oily, rich, or large portions of food as they take longer to digest and can lead to above-target blood glucose levels. They also make it uncomfortable to lie down, let alone sleep easily.
- Going to bed hungry doesn’t work either. If you’re hungry by bedtime, have a light snack. Enjoy a piece of fruit or a tub of yoghurt, or a small handful of nuts.
Plan the amount and type of drinks you’ll have for the last two to four hours before sleeping:
- Go easy on the fluids you drink. Allow for one to two cups between dinner and bedtime.
- Take care with tea, coffee and cola-based soft drinks as they contain caffeine. Try herbal tea like camomile, rosehip or peppermint to avoid the caffeine rush. They will also help you relax and wind down.
Avoid alcohol as it can affect your sleep quality.
After brushing your teeth, go to the toilet one last time. Empty your bladder to help you sleep well.

Read more practical tips on setting a regular sleep routine.

Who to ask for help on sleep

Ask your GP if you’re concerned about your sleep. A sleep study can help diagnose any sleep conditions so you can pursue treatment.

“Okay, if I start to sleep more tonight, when can I expect a change?”

As early as the next day, you should already feel better! If you’ve lacked sleep for a while, it may take a few weeks to fully restore your body. Perhaps start on a weekend and turn off your alarm to sleep in for an extra hour or two.

Improvements in blood sugar and weight management may take a few weeks to months depending on your overall habits and treatment plan.

Getting enough sleep is a great investment for your health. Resting to improve your body weight, blood glucose and general wellbeing sounds too good to be true. Except it is!