Diabetes-Friendly Bedtime Routines

Diabetes management is a full-time job, no matter the type. To control your disease, you need to keep up with your blood sugar checks, medication, exercise, and eating habits throughout the day.

Check your blood sugar level – Routine blood sugar checks are essential for diabetes management. Your blood sugar level should be between 90 and 150 (mg/dL) at rest. Checking your blood sugar levels before bedtime will allow you and your doctor to determine whether your medication and other treatments adequately control your blood sugar levels overnight.

Eat a bedtime snack- If you have type 1 or type 2 diabetes, you may have experienced what experts call the “dawn phenomenon” or “dawn effect.” Your blood sugar may spike early in the morning, typically between 2 a.m. and 8 a.m. Your blood sugar level may spike due to hormones released earlier in the morning, insufficient insulin dosing, carbohydrate snacking before bed, or your liver releasing a burst of glucose overnight.

Eat a high-fiber, low-fat snack before bed to combat the dawn phenomenon. Two good options are whole-wheat crackers with cheese or an apple with peanut butter. These foods will help maintain your blood sugar stable and prevent your liver from releasing too much glucose. Maintain a small portion size to avoid exceeding your daily calorie or carbohydrate allowance. Eating too close to sleep can lead to weight gain, which can be dangerous if you have diabetes.

Foods can affect people’s blood sugar levels in a variety of ways. Check your blood sugar to see how much and what kind of snack is best for you in the morning.

Stay away from stimulants- Caffeine — coffee, chocolate, and soda — should be avoided within a few hours of going to bed. Caffeinated foods and beverages stimulate the brain and can keep you awake.

Limit your alcohol consumption significantly if it interferes with your sleep and affects your blood sugar levels.

Take a walk- Exercise improves the efficiency with which insulin works. Taking a walk right after dinner or before bed can help keep your blood sugar in check until the following day. Exercising too close to bedtime may affect how quickly you fall asleep. It is not valid for everyone, as some sleep well after a workout before bed. Know about your body and what works best for you.

Get into a bedtime routine-  Between 40 and 50 percent of people with diabetes have difficulty falling or staying asleep throughout the night. Nerve pain, thirst, the need to urinate, and hunger can all keep you awake at night. You can work with your physician to control these issues, but getting into a bedtime routine is one way to maximize your sleep hours.

Reading a book, taking a hot bath, or practicing gentle yoga are great ways to relax. Lower the light intensity. Switch off all computers, tablets, and other electronic devices that emit blue light and stimulate the brain.

Surprising Factors Influencing Blood Sugar Levels

It is critical to check your blood sugar levels regularly if you have diabetes. Blood sugar checks let you know what’s working and what you could change to stay within your target range.

The numbers don’t always make sense. You ate well, worked out hard, and took your medication on time, but your blood sugar levels don’t reflect your efforts. What’s going on?

Diabetes management involves more than just eating well and exercising. Our blood sugar levels are affected by many factors we may not realize. Let’s look at a few of them!

Sickness and illness- When you’re sick, your body produces hormones that raise your blood sugar levels. While you may not detect it right away, it is essential to test your blood sugar to understand these trends. It’s also critical to work with your doctor to develop a plan for what to do when you’re sick and how to manage blood sugars while you recover.

Stress- Have you ever noticed that your blood sugar levels rise when stressed? Stress activates your body’s fight-or-flight response and can cause hormones to be released, resulting in elevated blood sugars.

When dealing with additional stressors, such as a heavier workload or family issues, it’s critical to look for ways to ease that stress to help your blood glucose balance out.

Food and medication timing- Are you correctly timing your meals and medications? One best way to keep your blood sugars in check is to take your medicines on time. You may experience hypoglycemia if you take medications too soon. If you take them too late, your blood sugar level may rise. Keeping up with your scheduled drugs is an excellent way to keep your blood sugars in check.

Takeaway

Diabetes is a never-ending source of amusement. It can keep you on your toes as you learn how you’ll react to various treatments.

Don’t be disheartened the next time your blood sugar appears out of whack. Keep these factors in mind and consider what changes you can make to get back on track.

Answers to common queries

  1. What should a diabetic’s blood sugar level be before going to bed?

At bedtime, your blood sugar level should be between 90 and 150 (mg/dL).

  1. What should a diabetic’s daily routine include?

After lunch:

  1. Go for a 30-minute walk—snack on something healthy, such as low-fat yogurt with fruit.
  2. Consume a well-balanced dinner, such as grilled fish, steamed vegetables, and sugar-free ice cream.
  3. Before going to bed, check your blood sugar.

3. When should a person with diabetes eat dinner?

Mealtimes for most diabetics should be spaced out throughout the day as follows: Breakfast should get eaten within one and a half hours of waking up. Following that, eat every 4 to 5 hours. If you get starved between meals, have a snack.