Sleep and diabetes
You may be surprised to learn that sleep and diabetes are closely linked. Read on to find out why.
What is diabetes
Diabetes (diabetes mellitus) is a serious condition where there is too much glucose (a type of sugar) in the blood. This can lead to long-term and short-term health complications.
There are 3 types of diabetes:
- Type 1 — This is an incurable and unpreventable autoimmune condition where the immune system destroys the cells in the pancreas that produce insulin.
- Type 2 — This accounts for 85-90% of all cases of diabetes and usually develops in adults over 45, however more younger people are beginning to develop it. Genetics and lifestyle are the key risk factors.
- Gestational diabetes — This type of diabetes develops during pregnancy.
Sleep in people with diabetes
As many as half of those with diabetes say they have poor sleep. There can be a few reasons for this including:
- high blood sugar levels which cause more frequent urination, headaches, and increased thirst
- low blood sugar levels which can cause nightmares, night sweats, irritability or confusion
- daytime fatigue
- worry, anxiety or depression about having the disease.
Having good control over your blood sugar levels can go a long way towards improving your sleep quality.
Does poor sleep cause diabetes?
While there is no one cause of diabetes, research suggests that poor sleep is a contributing factor in the development of diabetes. Poor sleep, in particular low levels of the restorative slow-wave sleep has been linked to high blood sugar levels in people with prediabetes and diabetes. It also raises the risk of developing insulin resistance.
In addition, poor sleep increases levels of the hormone, ghrelin (the hunger hormone) and reduces levels of leptin (the hormone that tells us we’re full). This can lead to a tendency to eat more food, and make poor food choices – which also increases the risk for developing diabetes.
Obstructive sleep apnoea (OSA) — a condition that causes you to stop breathing in your sleep — is also strongly linked to diabetes. As many as 25% of people with type 2 diabetes has OSA.
What can you do?
If you have diabetes, the best thing you can do is to manage your blood sugar levels and keep them at a healthy level. You can do this by:
- eating healthy, or according to your dietitian’s recommendations
- exercising regularly
- taking any prescribed medications
- having regular check-ups with your doctor.
If you haven’t been diagnosed with diabetes, it doesn’t mean you don’t have it. You can have diabetes for years and not even know. Having regular health checks with your doctor, including blood glucose tests, can detect diabetes, or even pre-diabetes in its early stages. The sooner you know you have a problem, the sooner you can begin managing it.
When should you see a doctor?
If you have diabetes, it’s important that you have regular check-ups with your doctor to ensure you are managing it correctly. If you have trouble keeping your blood glucose under control, speak to your doctor.
You should also see a doctor if you have:
- a family history of diabetes
- any signs and symptoms of diabetes (e.g. excessive thirst, frequent urination, unintentional weight loss, vision problems, dry skin, numb or tingling hands of feet)
- trouble falling asleep and staying asleep
- are concerned about your risk of diabetes.
Develop good sleep habits
Everyone can benefit from developing good sleep habits, including those people who have diabetes. These include:
- keeping a regular sleep schedule
- avoiding stimulants such as caffeine or nicotine before bed
- avoiding electronic devices before bed
- doing relaxing things before bed
- ensuring your bedroom promotes good sleep (i.e. dark, right temperature and quite)
- ensuring you’re sleeping on a supportive, comfortable mattress.
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