Excellent Evening Routine Ideas for People With Diabetes

Time03:43 Date17-08-2020 Hits836 Views

What nighttime habits might be good choices for setting up a routine that helps manage blood sugar levels and support overall health and wellness?

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Jim Ryun, an American athlete is credited with saying, “Motivation is what gets you started, habit is what keeps you going.” In that spirit, let’s form or fine-tune our nightly habits so that they help keep us going strong with diabetes.

The key is figuring out what should make up your nighttime routine which should be individualized to you. Here are a few ideas to consider. Please feel free to add more ideas or your personal helpful routine in the comments!

Nighttime Routine Ideas for People With Diabetes

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Test before going to sleep

To first wake up with in-range blood sugar levels, it helps to know what they are before we slip off into dreamland. It helps to catch an out-of-range blood sugar level before 6-8 hours of not paying attention to blood sugars. Also, no one wants to wake up low or high and have interrupted sleep.

Drink a large glass of water or some hot tea 2 hours before bed

If you’re someone who gets up in the middle of the night to urinate, try to hydrate yourself 2 hours before bed. This way you won’t be dying of thirst in the morning nor interrupting your quality sleep to visit the restroom in the middle of the night. Herbal tea will be better for diabetes such as forest bitter melon tea.

Try not to snack too close to bedtime

If you need to, make it something you can manage blood sugars around consistently so sleep isn’t so likely to be interrupted by high or low blood sugar. Test out a handful of snack ideas and then stick to the ones that leave you waking up with in-range blood sugars.

Create a to-do-list for the next day

If you’re a night person and enjoy preparing for the next day the night before, you could take a few minutes each night to make a to-do-list that covers 3-4 of the most important tasks you want to accomplish the next day. It may help you fall asleep knowing you don’t have to remember anything because it’s on the list.

Stretch/massage feet

Consider doing a little stretching before bed to relax your body into sleep. Or you could do a massage and check your feet if that is something you need to do.

foot massage

Take caution with screens before bed

Looking at screens right before bed can send the body messages that don’t allow you to go to sleep when you want to. If you must use a screen before bed try using a blue light filtering mode that might be available on your device or blue light filtering glasses so that you can go to sleep easily. Watch out for an inability to fully relax after watching tv or browsing the internet. For some people, this is too stimulating an hour before bed.

Floss and brush

Yes, flossing is annoying for many of us but once it’s an ingrained habit, you’ll hardly realize you’re doing it until it’s done. People with diabetes are typically at higher risk for gum disease so this is a great lifelong habit.

Prep food for the next day

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If you pack food to work or school and you’re not a morning person, try creating a food prep routine for each evening. You could even try doing it while listening to music or watching a favorite show. The extra energy you spend to prepare your food will pay off the next day when you’ve got healthy food ready to go.

Go to bed early enough to ensure adequate sleep

Researchers just found that if you have prediabetes, the number of hours of sleep you get may strongly influence your likelihood of developing type 2 diabetes. In those of us who already have type 1 or 2 diabetes, not getting enough sleep will do what it does for anyone–make it harder to get through the day, make it harder to make good decisions, and impact overall health, which we certainly don’t need if we’re already dealing with blood sugar fluctuations.

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