Can Diabetes Cause Lack of Sleep? Sleep Disorders

The most commonsleep disordersin people withdiabetesarerestless leg syndromeand obstructivesleep apnea:

• Restless leg syndrome (RLS):Approximately 1 in 5 people with type IIdiabetessuffer fromrestless leg syndrome(RLS).RLSis characterized bypain, tingling, or other uncomfortable sensations in the legs that can disturb sleep.
• Obstructivesleep apnea(OSA):Obstructive sleep apnea is characterized by frequent episodes ofbreathingcessation, which interferes with the ability to stay asleep. According to the American Academy of Sleep Medicine, 7 in 10 people with type II diabetes have OSA. It is more common in people who areobeseor have an increased neck circumference, which obstructs the airways.

In most cases, keeping blood sugar levels under control, following a healthydiet, and exercising regularly can help you getbetter sleepwith diabetes.

1. Manage your blood sugar levels:Eat a healthydietand follow instructions regarding medication dosages and timing. This can keep your blood sugar levels from going too high or too low during the day or night.
2. Exerciseregularly:Even 10 minutes ofexerciseduring the day increases your internal body temperature. This can help you drift off to sleep when your temperature lowers at night. Exercise can also help you maintain a healthy weight and control your blood sugar levels.
3. Practice good sleep hygiene:Wear breathable pajamas, make sure your mattress is clean and comfortable, avoidcaffeinein the evening, and avoid eating a heavy or fatty meal before bed.
4. Stay away from blue light before bedtime:Exposure to blue light—which is emitted from electronic devices—close to bedtime can disrupt sleep and affect your metabolism. A study published in the journal PLoS ONE (May 2016) suggests that blue light exposure is associated with an increase ininsulin resistance, which affects the body’s ability to keep blood sugar levels in check.
5. Avoidalcoholbefore bedtime:Alcohol affects blood sugar levels and can cause frequent trips to the bathroom during the night. The National Sleep Foundation (NSF) recommends avoiding alcohol 4 hours before bedtime.
6. Avoid daytime naps:Avoid napping for more than 20 minutes during the day, as this can make it difficult to fall asleep at night.
7. Correct obstructive sleep apnea (OSA):If you have symptoms such as loudsnoring,excessive daytime sleepiness, irritability, and morningheadaches, you may have OSA. Ask your doctor about getting a sleep study. OSA can be managed with breathing devices such as a continuous positiveairwaypressure (CPAP) machine.
8. Manage yourstresslevels:Stress can raise your blood sugar levels, and increased blood sugar levels can cause you more stress. To stop this vicious cycle, find ways to relax and de-stress with techniques such as deep breathing,yoga, ortai chi.