Do you have diabetes? So, when you go to bed at night, do you toss and turn without falling asleep? Or do you wake up suddenly while you are sleeping? Do you sleep too much some days, and on other days, no matter how hard you try, you can’t even close your eyes? If you experience these things, you are not alone. Many people with diabetes suffer from these kinds of sleep problems. You may think that this is normal. But did you know that there may be a big connection between diabetes and your sleep problems ? Let’s talk about this today.
Why do people with diabetes have sleep problems?
There are several reasons why a person with diabetes may have trouble sleeping. Let's understand these in simple terms, one by one.
| The reason for sleep disturbance | Simply put, what is it? |
|---|---|
| Obstructive Sleep Apnea | This is when the muscles in the upper part of our throat relax during sleep, blocking our airway. Then, breathing stops for a few seconds. This reduces the oxygen level in the blood, affecting the brain and heart. Imagine, your husband snores at night, suddenly stops breathing, and wakes up with a start. This is what we call Sleep Apnea. This condition is common among people who are overweight. |
| Damage to the nerves in the legs (Peripheral Neuropathy) | Diabetes can damage the nerves in your legs and feet. This can cause numbness, tingling, and burning in your legs. This pain and discomfort can make it difficult to sleep well at night. |
| Restless Legs Syndrome | This is when you feel like your legs are moving uncontrollably, like you can't keep them still. Sometimes it feels like something is pulling inside your legs, like pain. This makes it very difficult to sleep. |
| Changes in blood sugar levels (Hypoglycemia & Hyperglycemia) | Both a sudden drop in blood sugar levels (hypoglycemia) and a significant increase (hyperglycemia) can affect sleep. When sugar levels rise, you need to urinate frequently at night. This disrupts your sleep. When sugar levels drop, you may sweat, feel anxious, and may even wake you up. |
| Obesity | Weight gain is directly linked to snoring and sleep apnea, both of which are major obstacles to good sleep. |
How do you diagnose these sleep problems?
So if you have this problem, the first thing to do is talk to your doctor about it. He or she will ask you a few questions about your sleep.
- Having trouble falling asleep at night?
- Do you wake up halfway through your sleep?
- Do you often feel sleepy during the day?
- Do you snore in your sleep? Do you feel like you're suffocating?
- Do you have pain or numbness in your legs?
- Do you kick your legs in your sleep? Do you move around?
Depending on the answers to these questions, your doctor may refer you to a sleep specialist if necessary. They may also ask you to undergo a special sleep test called a polysomnogram . This involves spending an entire night in the hospital, using machines to measure your sleep patterns, brain waves, breathing, and heart rate. This can help pinpoint the exact cause of your sleep problems.
What are the treatments for sleep problems associated with diabetes?
The good news is that there are treatments for almost all of these conditions. The treatment depends on the condition you have.
Most importantly: Any of the following treatments or medications should only be used under the advice of your doctor. Never use them on your own.
- For Sleep Apnea: Losing weight is very important. In addition, your doctor may recommend using a machine called CPAP (Continuous Positive Airway Pressure) . This involves sleeping with a small mask over your nose and/or mouth. The air pressure from the machine keeps your airway open, so you don't suffocate.
- For Peripheral Neuropathy Pain: There are various treatments available, ranging from general painkillers (such as Aspirin, Ibuprofen) to medications specifically for nerve pain (such as Gabapentin, Pregabalin).
- For Restless Legs Syndrome: There are specific medications for this as well. Sometimes, if the iron levels in the body are low, you may be prescribed iron pills.
- For insomnia: Short-term medications (such as `Diphenhydramine`), prescription sleeping pills (such as `Zolpidem`, `Eszopiclone`), and some antidepressants are used in low doses as treatments for insomnia.
Things you can do yourself to improve your sleep
In addition to medication, small changes in your lifestyle can significantly improve the quality of your sleep.
- Practice calming habits: Do things like breathing exercises, meditation, etc. before bed. Listen to calming music.
- Exercise: Daily exercise can help you sleep better, but avoid strenuous exercise a few hours before bedtime.
- Avoid these things in the evening: Avoid using things like coffee, tea (caffeine), alcohol, and cigarettes (nicotine) after evening.
- Don't nap during the day: Try to minimize daytime naps as much as possible. Doing so can make it difficult to fall asleep at night.
- Use your bed only for these things: You should only use your bed for sleeping and having sex. Stop watching TV, reading books, or looking at your phone while sitting in bed. Then your brain will automatically recognize that the bed is a place to sleep.
- If you can't sleep: Instead of tossing and turning in bed, get up, go to another room, and do something relaxing (like reading a book). When you feel sleepy, go back to bed.
- CBT: Cognitive Behavioral Therapy (CBT) is a very effective, non-drug treatment for insomnia. It involves talking to a counselor to help you change the thoughts and habits that interfere with your sleep.
Can lack of sleep cause diabetes?
Yes. This works the other way around too. Long-term sleep deprivation, also known as chronic sleep deprivation , can lead to insulin resistance, which increases the risk of developing diabetes.
Simply put, sleep directly affects the hormones that control our hunger and appetite. Take the hormone leptin, for example. When we lack sleep, this hormone decreases, and we tend to crave carbohydrates, that is, starchy foods (like rice, bread, and sweets). This can lead to weight gain and diabetes.
Take-Home Message
- There is a strong link between diabetes and sleep problems, so don't ignore your sleep problems.
- Talk openly with your doctor about any problems you are experiencing, such as snoring at night, suffocation during sleep, leg pain, and insomnia.
- There are very effective treatments for many of these conditions, such as CPAP machines and medications.
- You can make a big difference by exercising, eating a healthy diet, and practicing good sleep hygiene.
- Avoid self-medicating for sleep or other symptoms without medical advice. It can be dangerous.
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