If you have type 2 diabetes, you probably already know what you have to do during the day to stay healthy. But you may not pay as much attention to your nighttime routine. Forming good habits at night can be just as important for blood sugar control, saysSandra J. Arévalo, RD, CDE,the director of community and patient education for Montefiore Medical Center in New York and a spokesperson for the American Association of Diabetes Educators.
As the sun sets, take these steps to ensure the next day is a good one for managing your diabetes.
Eat a nutritious dinner
A healthy type 2 diabetesdiet includes fruits and vegetables, lean meats, and plant-based sources of protein (such as beans), along with less processed foods and foods without added sugar, according to the American Diabetes Association (ADA). But you may need to adjust your meal plan a bit for dinner, Arévalo says.
The later in the day you eat, the fewer carbs you should include in your meal, she says. If you eat too much sugar and carbohydrates at the end of the day, your morning blood sugar may be higher than it should be, she says. “What you eat last sets up how you wake up the next day.” Keep in mind that the number of carbohydrates you need to aim for at each meal may depend on your diabetes medicines or type of insulin. So check with your doctor, a registered dietitian, or a diabetes educator about your requirements.
For most people, this means filling up on healthy foods that are lower in carbs, such as lean meats, fish, poultry, nuts, and oils. Pair this with non-starchy veggies such as broccoli, carrots, and dark leafy greens, a low-calorie and nutrient-dense diabetes superfood. When you choose carbs, Arévalo recommends complex carbs, which contain fiber, so they take longer to break down into sugar. Some options are sweet potatoes, brown rice, beans, quinoa, or barley.
Get moving
Exercisingtoo close to bedtime can be stimulating, but you also don’t want to just sit after dinner, Arévalo says. Exercise helps increase your insulin sensitivity while decreasing your blood glucose levels — an effect that can last up to 24 hours.
Go for a walk around the block or do some stretches during TV commercials. “If you’re active for about a half hour, it will help you bring your blood sugar back to normal and allow you to sleep better, because you’ll be more tired,” Arévalo says.
Pack a healthy lunch for the next day
Ordering lunch at work or getting takeout can make it more difficult to make healthy choices, plus it’s more expensive, Arévalo says. The night before is the perfect time to pack a balanced meal that’s low in calories and carbs. “Then all you have to do in the morning is put it in your cooler or lunch bag and store it in the refrigerator at work,” she says. Come lunchtime, it’s ready and waiting for you.
Lay out your diabetes supplies for the morning
This is the same idea as packing a healthy lunch, Arévalo says. It’s easier if you plan ahead and make sure you have what you need, and the evening is a good time to make sure you’re stocked before the morning rush the next day.
Make it even simpler by planning ahead and getting all of your diabetes medications and supplies for the week ready on Sunday night. Pillboxes with designated days of the week can help you stay organized, so you’ll know when you’re running low and restock before you have an emergency, Arévalo says.
Brush and floss your teeth
Taking good care of your gums and teeth is critical if you have diabetes. People with type 2 diabetes are more prone to gum disease and cavities, according to the ADA. “When you have type 2 diabetes, your saliva is a little sweeter than normal,” Arévalo explains. This can lead to a vicious cycle, where diabetes can contribute to gum (periodontal) disease, which in turn increases blood sugar levels, which makes it harder to control diabetes.
Bacteria love sugar and could have a feast overnight, so be sure to brush and floss before bed to remove food and bacteria and keep your teeth and gums healthy, Arévalo says.
Inspect your feet for injuries
When you have had diabetes for a long time, you can start to lose sensitivity inyour feetdue to nerve damage, Arévalo says. This means you may not know that you have cuts or blisters on your feet that can lead to potentially dangerous infections, according to the ADA. And high blood sugar levels plus poor circulation can make it harder for the body to fight off infection, which puts people with diabetes at greater risk of amputation.
The good news: Proper foot care can greatly reduce your risk of infection. Take time each night to inspect your feet for cuts, cracks, ulcers, ingrown toenails, blisters, or other changes in your feet. Clean your feet with warm water and soap. Dry thoroughly, especially between the toes, and dress any wounds with protective bandages. Talk to your doctor about other steps you can take to keep your feet healthy.
Since diabetes can also cause dry and itchy skin, which can be due to high blood sugar and poor circulation, you may also want to make moisturizing your feet part of your bedtime routine. Just don’t put moisturizer between your toes, where it may not get absorbed, because excessive moisture can lead to infection.
Test your blood sugar
If you’ve been instructed to check your blood sugar at bedtime, don’t forget. Setting your smartphone alarm as a reminder may be helpful. Talk to your doctor about whether you shouldtest your blood sugarbefore bed and what your target range should be.
You may or may not have to check your blood sugar level during the night, Arévalo says. “If your blood sugar is in range of what you and your doctor have determined is right for you, or if your A1C (your blood sugar over time) is normal, you may not have to,” she says.
De-stress
Between checking your blood sugar levels, exercising, and planning your meals, managing type 2 diabetes can be stressful. And it’s hard to take good care of yourself when you’re stressed. It’s important to manage stress and take care of your mental health, since stress can directly affect your blood sugar levels.
At the end of the day, take time to de-stress. Give your body the time it needs to wind down and get into sleep mode in the hour before bedtime. Try breathing exercises or do something you find relaxing, such as reading a book or listening to music.
Finally, keep in mind that depression can happen to anyone, making it difficult to keep up with self-care and diabetes management and increasing the risk of insomnia and other sleeping problems. Watch for signs of depression, including feelings of hopelessness, loss of interest in things you used to enjoy, changes in sleep patterns, withdrawal from friends, and changes in appetite, and talk to a doctor if you think you might be depressed.
Practice good sleep hygiene
Not getting enough quality sleep makes it so your body uses insulin less efficiently the next day. So prioritize getting a good night’s sleep every night.
Some helpful sleep tips, according to Arévalo :
- Go to bed around the same time every night, even on weekends.
- Keep your bedroom cool, dark, and quiet.
- Avoid stimulants, such as caffeine and electronics, well before bedtime.
- Tell your doctor if frequent nighttime bathroom trips are disturbing your sleep.
Additional reporting by Colleen de Bellefonds
