Having diabetes does not always mean that you’ll experience sleep disturbances, but certain symptoms can affect your rest. Inadequate sleep can also make it harder to manage diabetes.

Diabetes is a condition in which the body is unable to produce insulin properly. This causes elevated levels of glucose (sugar) in the blood. The most common types are type 1 and type 2 diabetes.

Short-term symptoms of high blood sugar include frequent thirst or hunger, as well as frequent urination. It isn’t uncommon for these symptoms to affect the way you sleep.

Maintaining your blood sugar in a safe range may help to minimize symptoms.

Having diabetes doesn’t necessarily mean that your sleep will be impacted. It’s more a matter of what symptoms of diabetes you experience and how you manage them.

Certain symptoms are more likely to cause issues when you’re trying to rest:

  • Frequent urination: If your blood sugar is high at night, you could get up frequently to use the bathroom.
  • Dehydration: When your body has extra glucose, it draws water from your tissues. This can make you feel dehydrated, prompting you to get up for regular glasses of water.
  • Shakiness, dizziness, and sweating: The symptoms of low blood sugar can affect your sleep.

In one research review, authors analyzed 97 studies on insufficient sleep and diabetes, mainly type 2. They concluded that the relationship between diabetes and sleep is bi-directional, meaning that well-managed diabetes may lead to better sleep quality, and sufficient sleep supports diabetes management.

While the connection between sleep and diabetes is fairly well known, more research is needed on the exact mechanisms of the relationship.

Tossing and turning at night is common in people with diabetes. Although this can be the result of common diabetes symptoms, a separate medical condition may be at the root.

A few sleep disorders and other conditions that affect sleep are more common in people with diabetes.

Sleep apnea

Sleep apnea is the most common sleep disorder in people with diabetes. It occurs when your breathing repeatedly stops and starts throughout the night.

Around 55% to 86% of people with type 2 diabetes and 46% to 52% with type 1 diabetes have obstructive sleep apnea, according to a 2017 research review.

Obesity is a major risk factor for both obstructive sleep apnea and type 2 diabetes. It increases the risk of sleep apnea because excess weight can constrict your air passages. Maintaining a moderate weight may reduce symptoms.

You can also wear a special mask during sleep to increase air pressure to your throat and allow you to breathe easier.

Common symptoms include feeling tired during the day and snoring at night.

Restless leg syndrome (RLS)

Restless leg syndrome (RLS) is characterized by a constant urge to move your legs. It’s most common in the evening hours, which can make it harder to fall or stay asleep. RLS may occur due to an iron deficiency.

Risk factors for RLS include:

  • high blood glucose levels
  • kidney problems
  • thyroid disorders

If you think you have RLS, make an appointment with your doctor to review your symptoms. This is especially important if you have a history of anemia.

Tobacco can also trigger RLS. If you smoke, consider joining a smoking cessation program to work on quitting.

Insomnia

Insomnia is characterized by recurrent trouble falling and staying asleep. You’re more at risk for insomnia if you have high stress levels along with high glucose levels.

It may help to investigate the reason you cannot fall asleep, such as working in a high-stress job or experiencing challenging family issues.

Seeking treatment with a medical professional can help you determine what’s triggering the problem and find a solution.

Experts associate a lack of sleep with an altered hormone balance that can affect food intake and weight. If you have diabetes, you might get stuck in a challenging cycle. It’s common to compensate for a lack of sleep by eating an excess amount of food to try to gain energy through calories.

This can cause your blood sugar levels to rise and make it harder to achieve a decent amount of sleep. Then, you may find yourself in this same sleepless situation.

A lack of quality sleep also increases your risk of developing obesity and type 2 diabetes.

It’s important to remember that there are steps you can take to improve sleep quality and diabetes management. If you need support, your healthcare team can help you develop a plan.

Follow these tips to get a better night’s rest.

Avoid electronic devices before turning in

Try to avoid using your cellphone or e-reader at night. Even dim light from devices with screens can interrupt your circadian rhythm — your body’s internal 24-hour clock — and make it harder to fall asleep.

Switch to old-fashioned books to read before you sleep, or try another relaxing activity to quiet your mind and lessen the strain on your eyes.

Remove distractions

If you receive text messages throughout the night, turn off your phone.

Consider buying an alarm clock instead of using your cellphone’s alarm app. This may empower you to turn your phone off because you will not need it for any reason throughout the night.

Create white noise

Although it might seem like a pleasant way to wake up, hearing the sound of birds chirping in the early morning can disrupt your sleeping patterns. The sounds of garbage collectors, street sweepers, and people leaving for early-morning jobs can also affect your sleep.

If you’re a light sleeper, turning on a ceiling fan or central air can help drown out these distracting noises. You could also try a noise machine or search for a mobile app that offers a variety of nighttime soundtracks.

Stay consistent in your sleeping patterns

Aim to go to bed at the same time every night and wake up at the same time each morning, including weekends. Once you create this habit, your body will naturally start to get tired and automatically wake itself up.

Stay away from alcohol and stimulants at night

Avoid drinking alcohol or caffeinated beverages, exercising, and even doing simple work around the house at night.

If you like evening workouts, consider doing slow-paced yoga, which can prepare your body for sleep. With faster-paced workouts, you’ll elevate your heart rate, and it will take longer for your body to wind down.

Create an environment suited for sleep

A comfortable environment can go a long way in getting a good night’s sleep. If possible, consider investing in a new mattress. This can really improve your sleep, especially if it’s been a while since your last new mattress.

Making sure your bedroom is a comfortable temperature can also help you get a better night’s sleep. Cooler temperatures tend to be best for sleep, so consider lowering the thermostat or using a fan overnight.

If you have diabetes and are having trouble sleeping, it may be related to your blood sugar levels and symptom management.

Speak with a healthcare professional if you have persistent sleep problems, especially if you’re finding it difficult to perform any of your usual daily activities.

You may also want to consider one or more lifestyle changes to improve the quality of your sleep. Even if you only make one small change, it has the potential to make a big difference.

It typically takes about 3 weeks to start to form a habit, so it’s important to keep at it every day.