8 bedroom habits for better sleep

Quality of sleep is especially important for anyone battling diabetes. Try these eight tips for a deep, luxurious slumber.

8 bedroom habits for better sleep

1. Keep to a schedule

Your body likes predictable cycles, so give it the gift of a sleep schedule that it can count on.

  • This means going to bed at the same time every night and waking at the same time every morning, even on weekends.
  • You'll fall asleep faster, and you'll be more likely to get the right amount of sleep each night.

2. Sleeping in? Do a test

With a little effort, you can both control your blood glucose and sleep in on your day off (remember, sleep late on weekends only if you don't suffer from insomnia).

  • The night before your "sleep late" day, set the alarm for a relatively early time — say, 6 a.m.
  • When it goes off, check your blood glucose.
  • If it's high, talk to your doctor about taking two units of fast-acting insulin.
  • If it's normal, take a unit or two of regular insulin.
  • If it's low, drink a glass of juice or milk. Then jump back into bed and sleep for a few more hours, secure in the knowledge that your blood sugar is under control.

3. Nod off in darkness

  • Close your window coverings so that they block out as much light as possible. Even better, purchase shades or drapes that are specially designed to block out sunlight.
  • Make sure that there are no glowing electronic devices in your bedroom, like televisions, alarm clocks or nightlights that might distract you from sleep.

4. Keep a flashlight near

When you wake during the night needing a trip to the bathroom, you don't want to wake your partner by turning on the light. But stumbling around in the dark just invites a stubbed toe.

  • A flashlight directed at the floor just in front of you will escort you safely to the bathroom.

5. Fixes for nighttime noise

Trying to sleep in a noisy atmosphere is tough, and it may even raise your blood pressure.

  • If your partner watches the evening news in bed or has the volume turned up on their phone while you're trying to nod off, buy them a set of cordless headphones.
  • If their snoring keeps you awake, invest in some earplugs.
  • To block out street noise, you could download a file of nature tracks to your phone or a portable media play, or buy a "white noise" machine, which generates a dull yet calming sound that covers other noises. Or simply turn on a fan and be lulled to sleep by its low whirring sound.

6. Lower the heat

According to the American Psychiatric Association, humans sleep best at lower core body temperatures.

  • If you're not sleeping well, you can help your body wind down by keeping your bedroom moderately cool — say, between 20°C to 22°C, or cooler if you prefer.

7. Invest in a good mattress

If you have chronic pain, a mattress that conforms to your body may give you the extra help you need to sleep through the night.

  • Prepare to pay a lot more for some of these mattresses. If cost is an issue, look for a conventional mattress that's supportive and firm.

8. Sleep on the right pillow

  • If you like to sleep on your back, you should sleep on a thin pillow. Pillows that are too thick will compromise your body alignment and cause pain in your neck.
  • If you prefer to sleep on your side, a thick pillow will provide better neck support and therefore better sleep.

Using these eight tips, you may find yourself sleeping better, and in the long-term, more able to control the symptoms of diabetes.

The material on this website is provided for entertainment, informational and educational purposes only and should never act as a substitute to the advice of an applicable professional. Use of this website is subject to our terms of use and privacy policy.
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