Those with diabetes know that they need to take care of their health 24 hours a day. So, day or night, it's important to keep your illness under control. Soon, checking sugar levels, medications, exercise and eating habits becomes routine, and that includes bedtime as well. Therefore, we separate some tips on how to organize a night routine for diabetes that include practices that will help you have more quality of life. Know more!
Read more: Powerful antioxidant, discover the watermelon and lemon detox water recipe
see more
Food selectivity: a risky behavior for children
Gene therapy eye drops bring hope to millions of people…
Most people with diabetes have trouble sleeping or staying asleep through the night. Frequent thirst, the need to urinate or even hunger can end up keeping these people awake for a long time. Therefore, it's important to know ways to maximize your sleep hours and create a bedtime routine.
Before going to bed, try to do something to relax your body and calm your mind. You can take a bath with relaxing music, do yoga or read a book. Also, be sure to keep the lights low and turn off all electronic devices so as not to stimulate your brain. Also, if you can't fall asleep right away, leave the room and do another quiet activity for about 15 minutes, then go back to bed again.
Also, to help you stay asleep through the night, your bedroom needs to be quiet, cool, dark, and comfortable. Set the thermostat between 15.6˚C and 19.4˚C, which is the ideal temperature for sleeping. And, if you're sensitive to noise, buy a fan or white noise machine, or use earplugs to block out unwanted sounds. All of these things prime your sleep hormones to kick in and help you sleep.
1. Check your sugar level
Checking your blood sugar at bedtime can help you know if your medications are adequately controlling your blood sugar levels during the night. That is, it's important that your bedtime blood sugar goal is in the range of 90 to 150 milligrams per deciliter (mg/dL).
2. eat before bed
It is natural that early in the morning your blood sugar will rise. This is what doctors call the "dawn phenomenon" or "dawn effect". So, to combat this phenomenon, eat a high-fiber, low-fat snack before bed. These foods will keep your blood sugar stable and prevent your liver from releasing too much glucose.
Note: Foods can affect blood sugar differently in different people. So monitor your blood sugar in the morning to help determine what kind of snack might be best for you and how much.
3. Physical exercises
Exercising regularly is good for your health and helps insulin work more efficiently. So taking a walk after dinner or before bed can significantly help you keep your blood sugar in check during the next morning. Get to know your body and find what works best for you.
