Getting enough sleep and improving sleep quality is a major concern for many people with diabetes. But what can you do specifically?
Develop a regular routine — Three steps to reset your body clock
Fixed bedtime: Keep your sleep time within a 1-hour window.
Limit naps: Do not nap for more than 30 minutes in the afternoon.
Create a pre-sleep buffer: Allow about 20 minutes to relax with soft music, a warm foot soak, or a warm bath.Create a quiet, comfortable sleep environment — Build a “five-star” sleep room
Room temperature: 20–24 °C
Humidity: 40%–60%
Bedding: Use a moderately firm mattress (not too soft or saggy), a pillow of proper height, and clean, dry bedding.Exercise moderately — Follow a safe exercise plan
Frequency: Older adults with diabetes should exercise regularly at least 3 times per week, for 30 minutes or more each session.
Activities: Swimming, brisk walking, yoga, strolling, Tai Chi, square dancing, etc.
Warning: Avoid intense exercise before bedtime.Avoid sleep disruptors — “Five don’ts” before bed
Do not use electronic devices for a long time before bed.
Do not smoke, drink alcohol, tea, or coffee before bed.
Do not watch exciting or scary books or videos before bed.
Do not eat a large or late dinner.
Do not do anything in bed unrelated to sleep.Build a “sleep-supporting pantry” — These foods help improve sleep
Millet, milk, oats, tomatoes, spinach, asparagus, onions, apples, kiwifruit, walnuts, and others are rich in tryptophan, calcium, magnesium, and other nutrients.They help relax the brain and improve sleep quality.
Finally, a gentle reminder to all people with diabetes:Along with better sleep, don’t forget to keep your blood glucose under control.Keep these sleep secrets handy and return to sweet, stable sleep!