A healthy sleep routine helps maintain blood sugar levels
People withdiabetes have to take several measures and precautions to keep their blood sugar level under control. Failing to do so can lead to severe health complications including kidney and cardiovascular diseases. A number of factors can affect your blood glucose level and your bedtime routine is one of them. What you do and eat before going to bed can have an impact on your diabetic condition. Hence, it is crucial to consume the right food and follow the right regime.
Now, you don't have to be puzzled about which bedtime routine to follow. If you are diabetic, then you can follow some bedtime tips by nutritionist Lovneet Batra to keep the blood sugar level in check. In her Instagram post, the nutritionist insists that sleep is crucial for regulating healthy glucose levels. Below are some of her suggestions for diabetic people.
Control blood sugar levels with this bedtime routine:
1. Chamomile tea
The nutritionist suggests that those with diabetes can take a cup of chamomile tea before going to bed. She says the tea has anti-inflammatory, astringent, and antioxidant properties, which can help optimise blood sugar levels.
2. Soaked almonds
If you crave something to munch on at night then consider taking seven soaked almonds. According to the nutritionist, the magnesium and tryptophan in these nuts can enhance your sleep quality and can help deal with nighttime hunger pangs. Eating some almonds can also keep sugar cravings at bat, she adds.
3. Soaked methi dana (fenugreek seeds)
Diabetic people can also take some soaked methi dana to regulate their blood sugar levels. The nutritionist says that these seeds have "excellent hypoglycaemic" properties that can help control the glucose in the blood. She suggests eating one teaspoon of the soaked methi dana before dozing off.
4. Vajrasana pose
Besides consuming the right things before sleeping, the nutritionist stresses that sitting in vajrasana can also make a difference. She says that practicing it for fifteen minutes daily can lower the blood pressure and blood sugar. In addition, it may also improve blood circulation.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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FAQs
Take a stroll before bedtime
"Any form of physical activity helps effective utilisation of insulin by your body. Also, it helps to reduce stress and prepare your mind before bed. Taking a walk before bedtime or after dinner may help to keep your sugar levels stable through the night.
What is the bedtime routine for blood sugar? ›
Take a stroll before bedtime
"Any form of physical activity helps effective utilisation of insulin by your body. Also, it helps to reduce stress and prepare your mind before bed. Taking a walk before bedtime or after dinner may help to keep your sugar levels stable through the night.
What is a good bedtime brew routine for diabetics? ›
Bedtime Routine For Diabetes Patient
- Make Yourself Some Chamomile Tea.
- Eat Seven Soaked Almonds.
- Fenugreek Seeds Can Work Wonders.
- Sit In Vajrasana For 15 Minutes.
Other options include:
- A sugar-free frozen pop.
- One light cheese stick.
- One tablespoon of peanut butter (15 grams) and celery.
- A hard-boiled egg.
- Five baby carrots.
- Light popcorn, 3/4 cup (approximately 6 grams)
- Salad greens with cucumber and a drizzle of oil and vinegar.
At bedtime, your blood sugar should be: From 90 to 150 mg/dL (5.0 to 8.3 mmol/L) for adults. From 90 to 150 mg/dL (5.0 to 8.3 mmol/L) for children, 13 to 19 years old.
What drink lowers blood sugar at night? ›
Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.
What should diabetics drink first thing in the morning? ›
Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.
What is the red drink that lowers blood sugar? ›
According to the American Diabetes Association, drinking red wine — or any alcoholic beverage — can lower blood sugar for up to 24 hours.
What is the best thing to eat to keep blood sugar stable overnight? ›
“If you check and you notice that your levels are close to 70 mg/dL at bedtime, then you know you might be at risk,” Dr. Shah says. In this case, he recommends eating some complex carbohydrates, like a peanut butter sandwich, an apple with peanut butter or one slice of multigrain toast with some avocado.
What is the best bedtime snack for diabetics? ›
6 Bedtime Snacks for People with Diabetes
- Avocado on Whole-Wheat Toast.
- Whole-Grain Bread with Natural Peanut Butter.
- Energy Bites.
- Greek Yogurt with Berries.
- Hummus with Veggies or Fruit.
- Whole-Grain Crackers and Cheese.
But there is one food that stands alone as the best snack for lower blood sugar: nuts. Nuts are delicious, nutritious and incredibly versatile as far as snack foods go. Plus, they can be stored at room temperature (or in the freezer for longer periods) and are great for grab-and-go snacks.
What lowers blood sugar ASAP? ›
The quickest way to lower your blood sugar is to take fast-acting insulin. Exercising is another fast, effective way. However, in severe cases, you should go to the hospital. High blood sugar levels are known as hyperglycemia or high blood glucose.
Which nuts should diabetics avoid? ›
Avoid nuts that are coated in salt — Dobbins notes that sodium is bad for your blood pressure — and sugar. More bad news if you love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and not the best choice when you have diabetes, Dobbins says.
What is the bedtime ritual for diabetics? ›
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.
What time should a diabetic stop eating at night? ›
At least two hours before going to bed, try to avoid eating anything. Maintain a window of 10–12 hours between two substantial meals- If you work night shifts and are unable to keep your optimal dinner time between 7–9 PM, try keeping a window of 10–12 hours between your dinner and breakfast.
Why do diabetics wake up at 3am? ›
The cause of the dawn phenomenon isn't clear. Some researchers believe the overnight release of certain hormones that happens naturally increases insulin resistance. That causes blood sugar to rise. The hormones are called counter-regulatory hormones because they have an effect that opposes the effect of insulin.
How late should a diabetic eat at night? ›
Try to go 10–12 hours each night without eating, Sheth said. For instance, if you eat breakfast at 8:30 a.m. every morning, that means capping your nighttime meals and snacks between 8:30 and 10:30 p.m. each night.
What is the latest time to have sugar before bed? ›
The bottom line – eating sugar late at night overstimulates you, giving you energy. We recommend consuming sugar no more than three hours before bedtime so that your body can fully metabolise it and use the energy.
What should your sugar level be 2 hours after eating? ›
General target levels
| Target blood sugar levels for people without diabetes | Target blood sugar levels for people with diabetes |
|---|
| Before meals | 72–99 mg/dl | 80–130 mg/dl |
| 2 hours after a meal | less than 140 mg/dl | less than 180 mg/dl |
