Diabetes: Are you sleeping?

You already know that taking your diabetes medications and eating right help keep your blood sugar level in check. But it’s also important to get enough sleep. If you’re not clocking at least six hours of rest most nights, research shows that you’re more likely to have an elevated blood sugar level.

“Your body needs deep sleep to function properly,” says Dr. David Neubauer, an associate professor of psychiatry at Johns Hopkins University School of Medicine who has studied and written about the health effects of sleeplessness. “But good health and good sleep are a two-way street.” Persistent insomnia contributes to such health issues as diabetes, but diabetes ups your chances of having trouble falling asleep.

If you’re craving more shut-eye, try these practical strategies.

Address snoring and sleep apnea. Not all snoring means you have sleep apnea, a common disorder marked by breathing pauses that disrupt sleep. But it is one of the telltale signs that you might not be getting the kind of sleep your body needs to restore itself. Research shows that sleep apnea can increase your blood sugar level. Work up the courage to ask a bed partner or family member if your snoring might be a problem. If you aren’t sure if you snore, ask yourself how sleepy you are during the daytime: Sleep apnea is a leading cause of excessive daytime sleepiness. Your doctor can have you evaluated and help you take steps to treat the problem.

Break a sweat. Regular exercise improves sleep quality. Keeping fit is also an important part of managing your diabetes symptoms. Exercise helps your body use insulin more efficiently. Even if you have time for just a 10-minute walk after dinner, it’s worth it.

Create a pre-sleep routine. Your body needs at least 30 minutes to properly prep for sleep, says Neubauer. Your goal should be to create a nightly ritual that promotes a sense of sleepiness. Give yourself a firm cut-off time to quit any smartphone apps and put unfinished work aside. Then, tuck in with a good book, listen to some relaxing music, do some stretches, or meditate. “When you start to feel sleepy, that’s the time to head to bed,” he says.

Don’t fight insomnia. You’re reading that right. Neubauer says there’s little point in tossing and turning. Most of us take up to about 20 minutes to fall asleep. So, if you’re still awake, your best bet is to get up and do a quiet activity in a dimly lit room until you’re sleepy again. If you experience insomnia frequently, schedule an appointment with your doctor. Persistent insomnia can make it harder to manage your diabetes and can also bring about other health woes.