Maintain a regular sleep-wake cycle by going to bed and waking up at the same time every day, even on weekends. This helps regulate the body's internal clock.
Develop calming pre-sleep rituals, such as reading a book, taking a warm bath, or practicing relaxation techniques to signal to your body that it's time to wind down.
Avoid heavy meals close to bedtime. Opt for a balanced dinner, and if needed, have a small, nutritious snack to stabilize blood sugar levels. Consult with a healthcare professional for personalized advice.
Keep blood sugar levels within the target range, especially before bedtime. Consult with your healthcare provider to establish an appropriate routine for monitoring and managing blood sugar levels.
Create a comfortable and cool sleep environment. Invest in a supportive mattress and pillows, and minimize light and noise for optimal rest.
Engage in regular physical activity, such as walking or moderate exercises, but avoid intense workouts close to bedtime. Exercise can help regulate blood sugar levels and improve sleep quality.
Reduce caffeine intake in the afternoon and evening, and avoid screen time before bedtime. The blue light emitted from screens can interfere with the production of the sleep hormone melatonin.
Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Stress management can positively impact both blood sugar control and sleep quality.