Habits to do before going to bed with people with diabetes

If you have diabetes, you must maintain the habit of checking your blood sugar, taking medicine, exercising and eating all day to keep the disease under control. In fact, until before you go to bed, you should be aware of your diabetes. Here are some things to do before bed that will help you better control your diabetes and sleep better.

Regular blood sugar testing is an important part of diabetes control. You and your doctor will know if medications and other treatments are keeping your blood sugar under control overnight when you do a bedtime blood sugar test. The ideal blood sugar level goal should be between 90 and 150 milligrams per deciliter (mg/dL) before you go to bed.

When you live with type 1 or type 2 diabetes, you may be referred to by your doctor as the "dawn phenomenon" or the "dawn effect". In the early morning - usually between 2am and 8am, your blood sugar can spike. This spike in blood sugar can be the result of factors such as: Early morning hormone release that increases insulin resistance, not enough insulin or medication the night before, high carbohydrate snacking before going. sleep or your liver has to release some glucose overnight.
To overcome this phenomenon, eat a high-fiber, low-fat snack before bed. Whole wheat crackers with cheese or applesauce with peanut butter are good choices. These foods will keep your blood sugar stable and prevent your liver from releasing too much glucose. You only need to consume small servings so as not to exceed the recommended calorie or carbohydrate intake for the day. Consuming too much before bed can contribute to weight gain, which is counterproductive when you have diabetes.
Food can affect a person's blood sugar in different ways. Monitor your blood sugar in the morning to help determine the best amount and type of snack for you.

Avoid caffeine, coffee, chocolate and soda within a few hours of bedtime. These foods and beverages that contain caffeine stimulate the brain and can make you more alert. Also, limit your alcohol intake, especially if you feel it disrupts your sleep and affects your blood sugar.

Insulin works more effectively when you exercise. Walking right after dinner or before bed can help keep your blood sugar under control until the next morning. According to the National Sleep Foundation, your rate of sleep can be affected if you exercise too close to bedtime. However, this is not true for everyone, some people find that they sleep better when they exercise before bed. Get to know your body and determine what is the best fit.

Your bedroom needs to be quiet, cool, dark and comfortable to maximize your ability to fall asleep and maintain a good night's sleep. You should set the temperature in your bedroom between 15 and 19 degrees Celsius - the optimal temperature for sleep.
Reduce the light, close the curtains and windows so the sunlight doesn't wake you up in the morning. If light disturbs your sleep, consider installing blackout curtains or blackout curtains in the room.
Put your phone in another room or put it in a drawer so that incoming messages and calls don't wake you up or disturb your sleep. To block out any unwanted sounds, if you're sensitive to noise, buy a fan or white noise generator, or use earplugs if you're sensitive to noise. All of these can help you get a better night's sleep.

About 40 to 50% of people with diabetes have trouble falling asleep or tossing through the night. Nerve pain, frequent thirst, urination, and hunger can all make it difficult to get a full night's sleep. You can work with your doctor to manage these problems, but one way to maximize your sleep hours is to create a bedtime routine.
Right before bed, do something to relax your body and calm your mind to prepare for sleep, such as: Do gentle yoga, take a warm bath or read a book; keep the night light at a moderate intensity; Turn off all computers, tablets and other electronic devices because they emit a type of blue light that can stimulate your brain. If you can't fall asleep right away, leave the room and read a book or do some other gentle activity for 15 minutes, then get back in bed and try again.
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Reference source: healthline.com