So what should a diabetic do to get good sleep? First of all, there is no escaping a healthy lifestyle. A healthy diet, exercise, and good glucose control are basic and essential. Take your medications consistently as directed by your physician. If there are other illnesses present, appropriate management should be done. For example, pain, odd sensations, frequent urination at night should be looked into and treated. Other practical tips are:

• Manage your sleep expectations. If you are a 6-hour sleeper, it is useless to hang out in bed for 10 hours. Allot enough time for sleep that is within your usual sleep length.
• Wake up and get out of bed at the same time everyday.
• Keep busy and avoid resting for too long.
• Limit naps to 15-20 minutes.
• Avoid caffeine in the afternoon. That means coffee, tea, some sodas, and chocolates.
• Quit smoking.
• Do not exercise late in the afternoon or at night.
• Avoid alcohol close to bedtime.
• Have a bedtime routine to let your body know it will be time to sleep soon.
• Keep your bedroom dark, quiet, and comfortable.
• Most important is not to force sleep to come. If you can’t fall asleep, get out of bed and do something quiet. Only return to bed if you feel sleepy.

If these don’t work then you should discuss getting help for insomnia with your physician.

Good sleep may not make your diabetes go away, but it can certainly work wonders for improving your general health and, more importantly, quality of life.

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