Sleep Quality and Diabetes: Best Practices for Sleeping Well - Ciência e Negócios

Sleep Quality and Diabetes: Best Practices for Sleeping Well

Por: Marcela


Sleep quality and diabetes: Best practices for sleeping well. Get to know the relationship between the two in today’s post. Many are unaware of the relationship between sleep and diabetes, but believe me, it’s very strong!

The time we have our main meals has a direct impact on the time we feel sleepy and vice versa. Sleep regularity can modify the feeling of hunger and satiety, as well as the body’s ability to control blood glucose levels.

This happens because the neurobiological systems that control sleep and our biological clock, and even those that control blood sugar levels, are largely the same.


Seen like that, it seems like something a little complicated to understand. But do not worry. In today’s post, you will better understand the relationship between sleep quality and diabetes, and what practices you can adopt to sleep well.

What is diabetes

Diabetes is a chronic disease in which the body does not produce a hormone called insulin or cannot use it properly. Insulin plays a fundamental role in our body, as it is responsible for controlling the amount of sugar in the blood. Therefore, our body needs this hormone to use glucose, which is obtained through the food we eat.


Therefore, in individuals who suffer from this disease, their body cannot manufacture insulin, and consequently they do not use glucose properly. This causes the blood sugar level to become high.

AppCauses of High Glucose
We explore the various reasons behind the increase in blood glucose levels.
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Relationship between sleep quality and diabetes

To begin with, it’s important to understand that sleep efficiency should be calculated based on the ratio between sleep time and time spent in bed trying to sleep. For example, the individual who stays in bed for 8 hours and manages to sleep for the 8 hours that he stayed in bed, thus achieves a sleep efficiency of 100%.

Since, when sleep efficiency is less than 85%, it is below normal. This means that, staying in bed for 8 hours and 15 minutes, but sleeping only 7 hours, already indicates sleep inefficiency.

It is important to mention that the time spent in bed trying to sleep differs from the time spent doing other things, such as watching TV, reading, using the cell phone, etc. This does not count towards sleep efficiency.

In this way, both sleep and rest time, and activity expending energy, play a fundamental role in how our body regulates our metabolism, through the production of hormones, such as cortisol and insulin.

Therefore, adjusting sleep efficiency is of vital importance.
And of course, the number of hours of sleep that each person needs can vary, however the ideal is 7 to 9 hours a night.

How can sleeping less than 7 hours make it difficult to control diabetes?

Sleeping less than 7 hours on a regular basis can make it difficult to control diabetes, as sleep shortening can lead to:

  • Increased cravings for sugar and carbohydrates;
  • Increased insulin resistance;
  • Produces more feeling of hunger and reduces satiety after meals;
  • Makes it difficult to lose weight;
  • Increases the chances of anxiety and depression frames;
  • It makes the immune system less able to fight infections.

Best practices for sleeping well

Now that you know a little more about the relationship between quality of sleep and diabetes, check out the best practices for sleeping well below. They are simple and can be easily included in your sleep routine.

  • Avoid screens and lights: It is essential to avoid lights so that the body understands that it is time to rest. Maintain dim lighting, and avoid using your cell phone at least 1 hour before bedtime.
  • Prepare the environment: Invest in bedding with soft fabrics and comfortable pillows. You can also adjust the room temperature, be it a fan, natural air or air conditioning.
  • Play a sport: Doing some physical activity regularly brings many benefits to our health, including helping to regulate sleep. The practice of sport also imposes the need for rest. Choose one that you like and practice often. The best thing is at least three times a week.
  • Avoid distractions before bed: Avoid any device that generates stimuli. Also, it is not recommended to drink alcoholic beverages minutes before bed. Prefer to drink passion fruit or chamomile tea.

Sleep Quality and Diabetes Best Practices for Sleeping Well

In summary, understanding the link between sleep quality and diabetes is essential for overall well-being. Adequate sleep plays a crucial role in regulating metabolism and insulin sensitivity, directly influencing blood glucose levels.

Adopting simple practices, such as avoiding screens before bedtime and creating a conducive rest environment, can not only improve sleep quality but also aid in diabetes control and promote overall health.

Therefore, prioritizing quality sleep based on recommended practices can be an effective strategy in diabetes management and prevention of associated complications.

The connection between healthy sleep habits and metabolic well-being underscores the importance of incorporating these measures into daily life, not only for individuals with diabetes but for everyone seeking to enhance their health and quality of life through adequate sleep.

Marcela Author(a)
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