Module 22: Get Enough Sleep

Session Focus

Getting enough sleep can help you prevent or delay type 2 diabetes.

In this session, we will talk about:

  • Why sleep matters

  • Some strategies for getting the rest you need

You will also make a new action plan!

Tip:

Follow a bedtime routine that helps you wind down.

Why Sleep Matters

Studies show that if you don’t get enough sleep, insulin doesn’t work as well. Your body doesn’t process fat as well. And your brain has trouble knowing when you’ve had enough to eat.

The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults get at least 7 hours of sleep per night.

Complications From Lack of Sleep

If you regularly get less than 7 hours of sleep per night, it can:

  • Increase insulin resistance.

  • Make you hungrier the next day and reduce how full you feel after eating.

  • Make you more likely to reach for junk foods—those that are high in carbs and sugar.

  • Make it harder to lose weight.

  • Raise blood pressure and seriously increase the risk of a heart attack.

  • Make your immune system less able to fight infections.

  • Increase your risk of postpartum depression and anxiety.

You can learn more by reviewing Sleep Health on CDC’s website.

[https://www.cdc.gov/diabetes/php/toolkits/new-beginnings-sleep-health.html]

How To Get a Good Night’s Rest

Jenny’s Story—Part 1

Jenny is at risk for type 2 diabetes. At her last checkup, her doctor asked whether she gets at least 7 hours of sleep each night.

Jenny laughed. “Are you serious?” she asked. “I’m lucky if I get 5 hours.”

Jenny usually doesn’t have much trouble falling asleep, but her 8-month-old seems to be sleeping poorly lately. Once Jenny gets her baby back to sleep, she’s wide awake and can’t go back to sleep herself. Then she starts to feel resentful of her husband’’s uninterrupted sleep. Both things make it hard for Jenny to fall back to sleep.

How do you feel when you don’t get enough sleep?

____________________________

What suggestions do you think Jenny’s doctor will provide?

____________________________

Jenny’s Story—Part 2

Jenny’s doctor made several suggestions of things that she could do to help her sleep better. She explained that getting enough sleep could help her manage her weight.

These days, Jenny is sleeping better. She had a talk with her husband about how she was feeling, and the fact that her doctor said lack of sleep could lead to problems with weight management.

Even though Jenny is breastfeeding, she and her husband take turns getting up to soothe their baby in the night. If Jenny’s husband can’t calm the baby without a feeding, he will change the baby’s diaper, bring the baby to Jenny, and then take the baby back to her room to get her back to sleep, so that Jenny can fall back asleep too.

How To Overcome Challenges To Getting a Good Night’s Rest

It can be challenging to get enough sleep. Here are some common challenges and suggestions for getting a good night’s sleep. Write your own ideas in the “Other Ways To Sleep Well” column. Check off each idea you try.

Ways To Unwind

It’s a good idea to follow a bedtime routine that helps you wind down. Try to start a couple of hours before bedtime but taking even 5 to 10 minutes before bed to relax can help. Here are some ways to unwind.

  • Breathe deeply for 5 minutes.

  • Dim the lights at a specific time each night.

  • Drink herbal tea or warm milk as part of your bedtime routine.

  • Avoid looking at screens (televisions, computers, smart phones).

  • Listen to soothing music.

  • Make a list of things to do the next day.

  • Read a relaxing book.

  • Sit outside.

  • Stretch lightly.

  • Take a warm bath or shower.

  • Write in a journal.

What helps you unwind at the end of the day?

_______________________

_______________________

_______________________