Sleep Problems and Diabetes Problems are Closely Linked
Today, more than 30 million Americans have type 1, type 2, or gestational diabetes. And many people with diabetes report having problems sleeping.
The questions are: Does the amount and quality of sleep you get affect diabetes? And does diabetes affect the amount and quality of sleep you get?
Absolutely yes to both questions! Diabetes and sleep are closely connected. Evidence shows that diabetes can cause sleep problems. It also shows that sleep problems can increase the risk of developing diabetes or, if you already have it, make managing diabetes more difficult.
Not Sleeping Enough Can Affect Both Your Physical and Mental Health
Being well-rested is important to good health, especially for people with diabetes. And although everyone is different, most healthcare professionals think that getting 7 to 9 hours of sleep at night is ideal. Less than 7 hours can make managing your diabetes harder and:
- Increase insulin resistance
- Raise your blood pressure and the risk of a heart attack
- Cause depression and anxiety
- Keep your immune system from effectively fighting infection
- Lead to weight gain
Sleep Problems Increase Insulin Resistance and Blood Sugar Levels
People who have diabetes can’t properly produce the hormone insulin. Insulin is important because it helps transfer blood glucose—also called blood sugar— throughout your body where it is used for energy.
Insulin resistance occurs when the body fails to transfer glucose. This leads to a build-up of blood sugar. Over time, high blood sugar levels (hyperglycemia) can result in nerve damage, harmful eye, kidney, and heart problems.
Sleep is critical to regulating hormones such as insulin. A lack of sleep increases insulin resistance—and blood glucose levels.
Both High and Low Blood Sugar Levels Can Keep You Up at Night
High blood sugar levels cause your kidneys to go into overdrive. That means more frequent urination—and multiple nighttime trips to the bathroom.
Urinating more often also makes you thirsty. So you drink lots of water. And find yourself getting up and going to the bathroom even more often.
High blood sugar levels can cause headaches, which also interfere with a good night’s sleep.
Not eating properly can also cause low blood sugar levels (hypoglycemia) and disrupt your sleep.
Let’s Not Forget About Leptin and Ghrelin
No, they are not cookie-baking elves. Leptin and ghrelin are hunger hormones. Ghrelin turns on your appetite; leptin turns it off. Lack of sleep interferes with both—so the food you eat doesn’t satisfy you. The result: you feel hungry, so you eat more, often sugary foods, which increases your glucose levels—and your weight.
Sleep Apnea: The Most Common Sleep Disorder in People With Diabetes
Sleep apnea happens when a person’s breathing stops or is interrupted during sleep, sometimes hundreds of times throughout the night.
Sleep apnea increases the difficulty of managing your diabetes and can:
- Increase insulin resistance
- Spike blood glucose levels
- Raise blood pressure and the risk of heart problems and cardiovascular diseases
- Cause early morning headaches
There are many effective treatments for sleep apnea:
- Making lifestyle changes, such as developing healthy sleeping habits, eating a heart-healthy diet, exercising, and losing weight.
- Using a CPAP (Continuous Positive Airway Pressure) machine. This is the most popular treatment for sleep apnea. You wear a mask over your nose or mouth while you sleep. The mask is connected to a machine that delivers a constant flow of air to keep your airways open so you can breathe—and sleep--normally.
How You Can Effectively Manage Your Diabetes and Sleep Problems
There are many simple yet effective measures to help manage your diabetes and ensure that you get a good night’s rest:
- Carefully monitor your blood sugar levels
- Eat healthy, including more fruits, vegetables, grains, and lean proteins such as fish, nuts, and meat
- Exercise as much and as safely as possible
- Maintain a healthy weight
- Limit or avoid alcohol
- Keep a regular sleep schedule
- Avoid stimulants life coffee before going to bed
- If you’ve been diagnosed with sleep apnea, talk with your doctor about making lifestyle changes and using a CPAP machine.
Talk with your doctor ASAP about creating a plan to manage both your diabetes and any sleep issues you may have. The sooner you do, the sooner you’ll be sleeping better—and feeling better!
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