5 Routines Before Sleep For Diabetics

Illustration of the pre-sleeping routine for diabetics (Freepik/rawpixel.com)

YOGYAKARTA For diabetics, difficulty sleeping or continuing sleep can be a problem. So to improve sleep routine, it is necessary to do habits that are done before bed. Both by people with type 1 diabetes and type 2, regular sleep can help blood sugar levels stabilize. For this reason, follow routine recommendations before bed for diabetics below.

Regular blood sugar tests are the basis for diabetes management. You may have checked blood sugar at different times in a day. Including the morning 1-2 hours before eating and after eating. It is also important to check blood sugar levels before bed to test how much sleep is needed. It is better for diabetics to maintain blood sugar targets ranged 80-180 mg/dL. If it is below that range, you can consider eating snacks so that blood sugar is not too low.

For those of you who have blood sugar levels above the above range, you need to lower them in a certain way. First, consult your doctor first, because this is related to the type, time, and dose of the drug you drink. Second, set the meal time early, reduce the amount of carbohydrates in the last meal before bed, increase the amount of protein, and go out for a walk or do other activities after dinner.

It is called the phenomenon of dawn' or the effect of dawn' may often be experienced by people with type 1 and type 2 diabetes. In the morning, between 2 a.m. and 8 a.m., blood sugar may spike even before you eat anything. Launching Healthline, Sunday, August 13, which causes a spike in blood sugar, among others, due to the release of hormones in the morning, insulin is insufficient, carbohydrate consumption is too much before going to bed, and the release of glucose into the blood from the liver.

In managing the dawn phenomenon, first, find out what to do before going to bed. The insulin pump can keep blood sugar stable overnight. But this needs to be consulted with your personal doctor first.

Certain foods and drinks can stimulate you to stay. These foods and beverages include coffee, tea, chocolate, and soda. Because this has different effects on everyone, you need to understand your body very well. If soda and caffeine affect your hours, it would be wise to calculate the last hour of drinking so that it doesn't interfere with your curfew.

Exercise helps your body use insulin more efficiently. Moving is also a way to reduce stress and calm your mind before bed. So you can walk for a moment after dinner or before bed to help your blood sugar stay stable overnight. Because this may have a different effect on everyone, recognize your body and find out which is the best for managing blood sugar before bed.

In addition to doing the routine above, diabetics need to arrange a sleeping room to make it comfortable. Starting from temperature, lighting, and noise minimization. It's important to know, experts recommend adults sleep at least 7 hours of sleep.