Like food and water, we need quality sleep to survive and be well. It enables our brains and bodies to repair themselves so we can function effectively during the day. Sleep also helps our eating habits, mood, memory and concentration, which makes sleep particularly important to people with diabetes.
While poor sleep can sometimes be unavoidable, there are many things you can do today to help you sleep more soundly tonight.
We all know what it feels like after a bad night’s sleep. We wake up tired and cranky. We can sometimes be clumsy and make silly mistakes too. You do not have to be a sleep expert to know that a good night’s sleep is essential for feeling good – both mentally and physically.
When you sleep well, you can manage your diabetes more easily, since you’ll feel more energised and motivated. But if you are not getting enough sleep, it can make it harder to manage your blood glucose levels.
This section gives an overview of some common things people living with diabetes have said about sleep. Some of them may feel familiar, some may not apply to you at all.
Even if your specific experience is not listed here, you may still benefit from the techniques and tips covered in What you can do.
Good quality sleep is a vital life process that we cannot function without. During sleep, our bodies and brains undergo a whole lot of different processes to help restore us physically and mentally for the next day.
A number of hormones are released while you sleep that help regulate your sleeping and eating patterns. If you do not get a good night’s sleep, these hormones can affect your blood glucose levels too.
Living with diabetes can add some extra challenges to getting a good night’s sleep. Going to the bathroom, blood glucose check alarms or feeling thirsty and needing to drink can disrupt your night.
Disrupted and poor sleep can then affect your hormones, which in turn can disrupt your sleep and eating habits, creating a frustrating cycle of poor sleep, difficult to manage blood glucose levels, and unhelpful habits or behaviours.
Though it can feel impossible when you are in the midst of it, it may be comforting to know that with a bit of support and practice, you can break that cycle.
Most people will have nights when getting a good sleep is harder than others. If you are having trouble sleeping, it can be helpful to know some of the things that may be causing it.
If any of the below feel familiar, you may find some of the tips and adjustments in What you can do helpful.
Going to bed at different times every night or on weekends can affect how easily you fall asleep each night. Having a regular bedtime routine and getting up at the same time every morning can really help your body know when it is time to sleep.
A bedroom that is not cool or dark enough can make falling asleep more difficult. Your body benefits from external signals like low light to know when to sleep and prefers about 18°C when sleeping.
Using your bed for activities like using your mobile phone, watching TV or working can cause your brain to stop associating your bed with resting.
Tea, coffee, soft drinks, chocolate and energy bars can all contain caffeine, keeping your brain active and awake. Having them too late in the day can make it harder for you to fall asleep.
Alcohol can make you feel sleepy at first, but it can also cause restless, interrupted sleep. This makes you more likely to wake during the night, and then wake up tired in the morning.
Eating, drinking or being active too close to bedtime can keep you awake, cause heartburn and may also cause high or low blood glucose levels throughout the night.
Frequently needing to use the toilet during the night can also interrupt your sleep. This can be caused by drinking lots of liquids too close to bedtime or by taking certain medications.
Sleep disorders such as insomnia, sleep apnoea and restless leg syndrome can make it hard to fall and stay asleep.
Some over-the-counter and prescription drugs can have side effects that disturb your sleep.
Overusing sleeping tablets can cause them to stop working effectively, and can cause addiction problems as well. Talk to your doctor about alternative ways to deal with sleep problems.
Below are some tips and exercises you can try out to make falling (and staying) asleep easier, as well as resources to help you learn more about how sleep and diabetes affect each other.
One of the simplest ways to get a better night’s sleep is to focus on your sleep hygiene, which is all about developing healthy, consistent sleep habits.
When sleep difficulties become a problem night after night, this practical and free online program for insomnia can help.
If you are experiencing sleep issues that are interfering with your ability to function or stopping you from effectively taking care of your diabetes, there are a range of support services available to you.
As a starting point you might like to explore free resources available through the Sleep Health Foundation, the Black Dog Institute or any of the other organisations listed in the support services page. Head to Health (1800 595 212) is a free service which can also help you navigate your options and find which local services and supports might be right for you.
Counsellors, psychologists or other mental health professionals may also be a good option if you are experiencing other mental health issues along with sleep problems. You do not need to be at a ‘breaking point’ or very unwell to see them – they can help you develop skills and tools proactively to address things before they become a problem. And, if you are eligible, your GP can help you access 10 Medicare-subsidised sessions per year through a mental health plan.
