How you rest after a long day can make a huge difference in your overall health. For people with Diabetes, it is most important that they end their day on a relaxing note. Using your evenings, which are relatively more stress-free than the rest of your day, can also contribute to your overall management in planning for the next day. Stress Level which is another risk factor. Uncontrolled diabetes. Resisting the temptation to be glued to screens and avoiding high-calorie foods can also help with better glucose regulation and weight loss. In addition, sleep is one of the most important factors that can help manage diabetes in addition to diet and exercise. Lack of sleep It is associated with impaired insulin sensitivity and by establishing a proper nighttime routine, people with diabetes can lead healthier lives. (Also read: (7 Winter Superfoods for Diabetics)
“Sleep is one of the most important legs in diabetes. The others are diet and exercise. Too little sleep impairs insulin sensitivity and is associated with poor blood sugar control, increased risk of heart disease, weight gain more likely than not and from many things. Other problems. Adults should get at least 7 hours of sleep per night. Establishing a disciplined bedtime routine and experimenting with a nighttime ritual certainly helps. will allow diabetics to rest before sneaking under the covers,” says Dr Manish Maheshwari, Consultant Internal Medicine. Narayana Multi Specialty Hospital, Ahmedabad.
“The end of your day sets the tone for your sleep as well as the day ahead. For people with diabetes, even the most basic routine is difficult to maintain. You have to keep track of everything. What you eat, how much you sleep and how active you are in terms of physical activity. What can add to your problems when there are additional leg or joint problems that you can’t control. All the chaos. I, managing your bedtime routine can be less stressful and kill two birds with one stone—a good night’s sleep and a fresh morning,” says Dr. Jothidev Kesavadev, diabetes specialist, executive Committee, says RSSDI.
Here are some expert tips for people with diabetes to design an easy bedtime routine that can help stabilize their blood sugar levels.
Limit caffeine intake.
“Stay away from sources of caffeine, including coffee, tea, chocolate, and soda, a few hours before bedtime. Caffeinated foods and drinks act as stimulants and can keep you awake. Also, alcohol Limit consumption, especially if you know it affects your sleep, says Dr Sandeep Kharb, senior consultant – endocrinology, Asian Hospital, Faridabad.
Take a walk before bed.
“Any type of physical activity helps your body use insulin more efficiently. Plus, it helps reduce stress and prepare your mind before bed. Taking a walk after a meal can help keep your sugar levels stable throughout the night. Exercising too close to bedtime can negatively impact your sleep,” says Dr. Kharb.
How much gold?
Dr. Kesavadev says that to control the blood sugar level one should sleep as many hours as possible. They say more than 6 hours of sleep is recommended and not more than 8 hours.
Avoid late night snacking.
“Late-night snacks are off the plate. Especially fatty foods, extra calories, and carbohydrates are not recommended for patients that result in weight gain. Advances in your medications and treatments is,” says Dr. Kesavadev.
Eat light, stay away from devices
“Dietary habits also have a huge impact on sleep patterns. It’s always better to opt for a light snack before bed rather than a full meal. Avoid large meals late at night. Eating late can lead to indigestion and blood sugar spikes. Levels can be elevated overnight. Daytime physical activity. Keep your bedroom dark, quiet, comfortable, and cool. Remove electronic devices such as TVs, computers, and smartphones from the bedroom. ,” says Dr. Maheshwari.
Check your blood sugar level.
“Although regular blood sugar testing is an essential part of managing your diabetes, bedtime is another good time to test. Keeping your blood sugar levels within an acceptable range at bedtime is important.” A good idea. If you’ve eaten in the last two hours, stay on the high side. If it’s on the lower end of the range, you might consider eating a late-night snack to keep it from going too low. ” Dr. Kharb says.
Plan your meals for the next day.
Dr. Jothi Dev says, “Pack or prepare the next day’s lunch such as dough cuttings, cuttings, etc. that you will need the next day. Once you keep the fruits and vegetables aside, you can use them.” It will have to be done and there will be no room for waste,” says Dr Jothi Dev. Kesavadev.
brush your teeth
“People with diabetes are prone to gum and oral problems. Brush your teeth regularly, twice a day if necessary. Floss and make oral care an important part of your bedtime routine. Let it be,” says Dr. Kesavadev.
Improve your bedroom for sleeping
“It’s a good idea to get your bedroom ready for bed so you wake up refreshed. Maintain a relaxing environment for it – dim the lights near bedtime, close the curtains so the morning sun gets in. Don’t disturb your sleep. Can disturb your sleep and wake you up at night. Keep your cell phone away from your bed so incoming calls and texts don’t wake you up in the middle of the night. No unwanted voice,” says Dr. Kharb.
Set a bedtime routine.
“Another way to maximize your sleep hours is to set a bedtime routine. Before you go to bed, do something to calm your mind and relax your body to prepare for sleep. You can take a warm bath, or do a little yoga, read a book, listen to relaxing music among others,” says Dr Sandeep Kharb.
Diabetes (Translation of Tags) Diabetes