Getting enough sleep protects

If people already have diabetes, a lack of sleep can also have consequences. It is undisputed that too little sleep has an impact on sugar metabolism and insulin sensitivity. Sleep disorders can lead to diabetes being less manageable than in diabetics with healthy sleep. In addition, studies show that sleep behaviour influences the risk of developing diabetes-related complications. According to a Danish study, a sleep duration of less than seven hours is associated with a 2.6-fold increased risk of microvascular disease such as retinopathy or nephropathy.

Diabetics are – even without realising it themselves – more frequently affected by sleep disorders than metabolically healthy people. According to studies, obstructive sleep apnoea syndrome occurs in 30 to 40 per cent of all diabetics. Symptoms can include tiredness in the morning, feeling unwell or headaches. And last but not least, some medications or painful neuropathies also favour sleep disorders. Diabetics with suspected sleep disorders should always consult their doctor for clarification.

Sport is one of the most important preventative measures against type 2 diabetes and has a positive effect on people who already have diabetes. Any physical activity leads to insulin-independent glucose intake from the blood into the cells, thereby lowering blood sugar levels. Regular exercise improves the insulin sensitivity of the cells and helps to reduce the long-term blood glucose level HbA1c in the medium term.

Another positive effect of regular physical activity, preferably in the fresh air, is the reduction of stress hormones and fatigue. This is another reason why exercise is strongly recommended for people who do not get restful sleep or have sleep disorders. The following tips have also proven effective for customers with sleep problems:

• avoid caffeinated drinks after lunch
• avoid alcohol as far as possible and do not use it as a sleeping aid
• avoid »heavy« meals in the evening
• allow enough time to »wind down« before going to bed. During this time, both physical and mental exertion should be reduced
• introduce a personal bedtime ritual
• ensure the bedroom is quiet and dark
• don’t look at the clock at night if possible
• only go to bed when you are clearly tired. If sleep does not come within about 15 minutes, it is best to get up and go to another room; repeat this process as often as necessary until tiredness leads to falling asleep

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