Stress leads to irregular sleep patterns and these both can significantly impact blood sugar levels. Creating a relaxing bedtime routine is crucial for helping you  in managing diabetes and improving your overall well-being. By prioritizing relaxation, you can enhance your sleep quality, reduce stress, and support better blood sugar control.

Create a Calming Bedtime Routine

A consistent bedtime routine signals to your body that it's time to wind down. Here are some tips to help you relax:

• Establish a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
• Create a Soothing Environment: Make your bedroom a peaceful sanctuary by keeping it dark, quiet, and cool.
• Limit Screen Time: The blue light emitted by electronic devices can interfere with sleep. Avoid screens for at least an hour before bed.
• Practice Relaxation Techniques: Incorporate calming activities like meditation, deep breathing, or progressive muscle relaxation into your routine.
• Enjoy a Warm Bath: Soaking in a warm bath can help relax your muscles and prepare your body for sleep.
• Light Reading: Reading a physical book can be a soothing way to unwind before bed.

Mindful Eating for Better Sleep

Your diet can also influence your sleep quality. Avoid heavy meals, caffeine, and alcohol close to bedtime. Opt for light and easily digestible snacks, such as a piece of fruit or a handful of almonds. Staying hydrated is also important, but avoid excessive fluid intake before bed to prevent nighttime awakenings.

The Power of Positive Affirmations

Positive affirmations can help reduce stress and promote relaxation. By choosing or creating affirmations that resonate and mean something to you, you can say these aloud giving them power in your life to attract positive changes and help you shift your mindset and cultivate a sense of calm. Incorporate affirmations into your bedtime routine to enhance your sleep and overall well-being.

Prioritize Stress Management

Chronic stress can and does disrupt sleep. Not only that, it contributes to blood sugar imbalances. Do you even wonder why even though you may be eating all the right foods and doing your movements, why your fasting blood sugar may be higher than you want? Finding new healthy ways to help you manage stress include: new types of movements and exercise, spending time in nature, or engaging in hobbies. Consider stress management techniques like yoga or tai chi to promote relaxation and balance.

By implementing these strategies, you can create a relaxing bedtime routine that supports better sleep and blood sugar control. Remember, consistency is key. With time and practice, you'll experience the benefits of a well-rested and balanced body.

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ABOUT THE AUTHOR

Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.