BONUS! Diabetes and Quality Sleep
- ahwcweb
- Aug 13
- 7 min read
According to the Sleep Disorders Program at Louis Stokes Cleveland VA Medical Center 40-50% of people with diabetes complain of poor sleep. If you are waking up in the morning feeling as if you had never slept, this blog is for you! There are many reasons why we can wake feeling this way, we will discuss a few of them:
1. Late night suppers or snacks: Late suppers or a snack before bed interferes with quality rest because it keeps the stomach working digesting food. The brain, which orchestrates the complex operation of digestion, works all night operating the necessary functions for digestion, instead of for restoration, leaving you feeling groggy and tired in the morning.
When we go to bed with digestion work done, our brain, liver and other organs of the body can do their restorative work. Growth hormone is produced, a key hormone in strengthening and repairing bones and muscles, converting fat into fuel, and aids in weight loss or weight regulation. It also helps us look and feel younger, naturally! Cortisol is decreased resulting in lower glucose levels. The liver performs a nightly detoxification around 10 PM, resulting in healthier cholesterol and glucose levels.
Try to have your last meal at least four hours before bed without snack before bedtime. If your schedule to take meds that require food before bedtime, talk to your medical provider to see if the timings can be moved earlier. Fruit is the easiest food to digest. Perhaps if absolutely necessary, just take the medication with a small spoonful of applesauce or other fruit 30 minutes before bed.
2. Lack of Outdoor Activity/Sunlight: When we get direct sunlight on our eyelids, we absorb melatonin, a sleep hormone. During outdoor physical exercise in the sunlight melatonin production increases 300%. Then as the darkness of night approaches the melatonin is excreted by the pineal gland in the brain. Melatonin helps regulate sleep by causing drowsiness and lowers the body temperature. It also helps regulate mood, feelings and appetite as well as improve immune function because melatonin is a powerful antioxidant. Melatonin excretion peaks around 10 PM and begins to rapidly decrease around 2 AM. Avoiding caffeine throughout the entire day will improve the work of melatonin. Caffeine inhibits the metabolism of melatonin, preventing your body from optimally using it at night to have a good night’s rest.
3. Sleep Apnea: Sleep apnea is a serious sleep disorder that interrupts sleep because the person intermittently stops breathing. According to a 2009 study in Diabetes Care, 86% of individuals living with diabetes experience some level of sleep apnea, and 55% reported moderate to severe sleep apnea. Sleep apnea increases blood glucose and risk of poor quality of life and can lead to feeling chronically fatigued. Due to the stress associated with chronic sleep deprivation and abrupt awakenings during the night, the body becomes stressed. Therefore, the brain calls for the activation of stress hormones. Some of these stress hormones trigger the liver to break down glycogen into glucose, increasing your glucose level. The increased glucose levels can contribute to insulin resistance. According to the American Academy of Sleep Medicine, as the severity of untreated sleep apnea in a person living with type 2 diabetes increase, the harder it is to control glucose levels.
The cause of sleep apnea and how it affects type 2 diabetes can often be traced to living with excess weight. Type 2 diabetes is frequently accompanied by excess weight and adipose tissue, or excess fat, in the abdominal area. The extra weight may cause the tissues in the neck and throat to fall into the airway, resulting in a blockage.
Try taking the following Sleep Apnea Screen:
S – Snoring? Do you snore loudly (loud enough to be heard through a closed door)
T – Tired and Fatigued? (Do you fall asleep driving or sitting?)
0 – Has anyone Observed you stop breathing while you sleep?
P – Pressure? Do you have, or are you being treated for, high Blood Pressure?
If you answered yes to 2 or more, I highly recommend scheduling an appointment to rule out sleep apnea.
What are Some Effective Lifestyle Changes for Mild Sleep Apnea?
Losing weight, if needed, helps the throat stay open due to reduced pressure on the neck.
Avoid alcohol and drugs, which relax the tongue so it can fall back and obstruct airway.
Stop smoking to help keep airway open and more clear.
Follow the other sleeping tips in Sleepless No More Part 1, Part 2, Part 3.
For more than mild sleep apnea a continuous positive airway pressure (CPAP) machine will help. It blows air into the throat to keep it open while you sleep.
4. Restless Leg Syndrome
Restless Leg Syndrome (RLS) is characterized by periodic leg movements or an uncontrollable urge to move the legs. RLS can be caused by high blood glucose levels, thyroid disorders, kidney or digestion problems, high fat diet, dairy consumption, iron deficiency and smoking.
Restless leg syndrome can often be confused with neuropathy. With RLS the urge to move the legs stops in the morning, but the pain and tingling with neuropathy does not stop.
Tips for RLS:
Eat low-fat, no dairy, healthy meals
Avoid snacking and late night eating
Quit smoking and RLS may quit as well!
Other Reasons for waking feeling like you have never slept:
Insomnia can be the result of stress, anxiety, and/or depression. Cognitive Behavioral Therapy (a type of therapy to change behavioral responses to negative thought patterns) is an effective treatment for insomnia. (See Sleepless No More Part 1)
High glucose levels can cause thirst, frequent urination, headaches, and hunger, all of which can disturb your sleep during the night. Low glucose can also cause hunger, restlessness, headaches, and night sweats.
Refreshing, restorative sleep can improve glucose metabolism, reduce sleepiness during the day, and may improve your ability to choose better lifestyle changes and therefore improve diabetes management.
Freedom from Diabetes: Reclaim Your Life and Health,
September 17-28, 2025
If you’re desiring improved blood glucose levels, more energy, better sleep, and craving time to unplug, clear your mind, refresh, and refill your spiritual cup – then join us for 12 days of deep immersion into better health, vitality and joy in the pristine nature of Sunny Dawn Acres near Eureka Springs, Arkansas. There you’ll have the time to connect with God and come back home with more energy, lower glucose levels, and a renewed passion for all you’re creating in your life.
Wouldn't it be amazing to cut through the confusion and find clear guidance for managing diabetes and finally successfully have glucose levels in range?
Can you imagine how empowering it would feel to break free from a lifestyle that doesn't support your health and how liberating it would feel to shed those 50 pounds?
Wouldn’t it be life-changing to alleviate worries about diabetes complications and live without fear of an amputation?
How awesome would it feel to live without constant foot pain?
Can you imagine how wonderful it would feel to regain your energy?
On this soul-nourishing and healing retreat:
As we dive deep into God’s healing health plan, using Biblically-based techniques, you will gain control over your lifestyle, health, and the ability to provide for your family so you can cherish those precious moments together know exactly how to lower glucose levels naturally.
Through hands-on trainings and cooking classes, you will discover how to prepare meals to control blood sugars and lose weight so you can live with peace of mind.
By practicing God’s saving health plan, you will discover freedom from fear of amputation and other diabetes complications so you can enjoy life fully focusing on wellness.
Through massage and hydrotherapy, you will experience relief from pain so you can move comfortably.
By practicing your personalized health plan, you will unlock the ability to renew your energy so you can once again do the things you love to do again!
Throughout our time together, you will understand God’s health plan so you can navigate life with confidence knowing God has your best interest in mind.
While stepping into the Power of God, through cooperating with His comprehensive health plan, you will relieve your fears of having diabetes complications so you can live a life of joy again.
By the end of this retreat, you will have gained
Clarity on type 2 diabetes management,
Developed a personalized health plan to reclaim your life and Health,
So you can live a vibrant and empowered life
Without diabetes complications.
And have incredible memories (and pictures) of your Freedom from Diabetes Retreat and new friends!
What’s Included:
Pre-retreat consultation to set the intent for our journey together.
ALL our amazing meals – starting with supper on September 17 and ending with breakfast on September 28 (you will pack a sack lunch for your trip home).
11 nights lodging at the beautiful Sunny Dawn Acres nestled in the beautiful Ozark Mountains.
All teachings and outings (including outing transportation).
Grocery Shopping Tour and Eating out Experience.
Massage and hydrotherapy treatments.
Exiting consultation to set your intent for home and life success.
What’s Not Included:
Your round-trip airfare or other transportation from home to Sunny Dawn Acres.
Medical treatment or assistance.
Souvenirs, etc.
Any additional meals, food, etc. you purchase during our outings.
If you come early or stay extra time, this is not included in our retreat.
Any extra spa services.
Medication and supplements.
Invest in Your Health, for Freedom from Diabetes so you can live the rest of Your Life with Peace of Mind!
Retreat Dates: September 17-28, 2025
Retreat Early Bird Special: $4,497 USD per person.
(After September 4, 2025, $4,997/person)
Ready to Join? Call 479-363-6585 to Reserve Your Room.
Not sure if this retreat is for you? Or need a payment plan? Feel free to connect with Dana at Dana@AbundantHealthWellnessCenter.org or call 417-459-5201 she can help!
Abundant Health Wellness Center at Sunny Dawn Acres
798 Madison 8645
Huntsville, AR 72740
Office: 479-363-6585 Cell: 417-459-5201
Abundant Health Wellness Center help individuals struggling with diabetes transform their health so they can live vibrant, empowered lives free from the progression of complications of the disease.
Blue Skies,
Dana West, RD
Abundant Health and Wellness Center
14558 US-412
Huntsville, AR 72740
“Reversing Diabetes IS POSSIBLE.”
Dana West, RDN, LD, ACLMDIP
Dana holds a bachelors in Dietetics and is board certified in Lifestyle Medicine, with emphasis in human nutrition, physiology and nutrition education. She is registered with the Commission of Dietetic Registration and is licensed with the state of AR. Dana has a passion for helping people embrace health and conquer disease.
She is the co-founder and president of Abundant Health Wellness Center and the creator of the Start a New YOU!® program.
And is the author of three books:
Kick-Start to a New YOU: a 10-day Cleanse.
Start a New YOU!® Cookbook: low allergy and anti-inflammatory cookbook with a 2 week menu and all the recipes needed for that menu.
Start a New YOU!® Reflections: A health devotional highlighting the Ten Essentials for Health™ that she covers in the Start a New YOU!® Program to reverse inflammation and chronic disease.
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