Tips for Better Sleep Hygiene

Good sleep hygiene means building daily habits and a bedroom environment that support consistent, restorative sleep. For people with diabetes, healthy sleep can be especially important because disrupted sleep may make blood sugar management and daily self-care more difficult.

A regular sleep schedule, calming bedtime routine, physical activity, less nighttime screen exposure, and a comfortable bedroom can all support better sleep.

Key Takeaways

• Keep consistent sleep and wake times.
• Wind down before bed and limit unnecessary screen exposure.
• Exercise regularly and be mindful of caffeine and alcohol later in the day.
• Keep your bedroom dark, quiet, cool, and comfortable.
• Persistent insomnia, snoring, breathing pauses, or repeated nighttime glucose problems should be discussed with a healthcare professional.

What Is Sleep Hygiene?

Sleep hygiene refers to the habits and environmental conditions that support healthy sleep.

It includes your sleep schedule, bedtime routine, daytime activity, use of caffeine and alcohol, screen habits, and bedroom environment.

Most adults ages 18 to 60 should get at least 7 hours of sleep per night, although individual needs vary.²

Why Sleep Hygiene Matters for People With Diabetes

Sleep and diabetes can affect each other.

Poor or interrupted sleep may make blood sugar management harder, while nighttime highs or lows, frequent urination, neuropathy symptoms, diabetes-device alarms, or concerns about hypoglycemia can disrupt sleep.

The American Diabetes Association recommends screening people with diabetes for sleep problems and encouraging sleep-promoting habits.¹ Understanding the connection between sleep hygiene and diabetes can help make sleep a more intentional part of daily diabetes care.

8 Tips for Better Sleep Hygiene

1. Keep a Consistent Sleep Schedule

Try to go to bed and wake up at about the same time each day, including weekends when possible.

A regular schedule supports your body’s natural sleep-wake rhythm and can make falling asleep easier.

2. Create a Relaxing Bedtime Routine

Start winding down about 30 to 60 minutes before bed.

Relaxing activities may include:

• Taking a warm shower or bath
• Gentle stretching
• Reading
• Meditation or breathing exercises
• Listening to soothing music

Keeping the routine simple and consistent can help signal that it is time to sleep.

3. Limit Screens and Bright Light Before Bed

Phones, tablets, televisions, and computers can keep your brain engaged when you are trying to wind down.

Reduce unnecessary screen use before bed and silence notifications that are not needed overnight. The ADA also recommends turning off or silencing electronic devices that are not necessary for diabetes management.¹

For more on the metabolic effects of nighttime light exposure, read about blue light and blood sugar.

If you use a CGM, insulin pump, or another diabetes device, do not disable medically necessary alerts.

4. Exercise Regularly

Regular physical activity can support healthy sleep as well as overall health.

Getting outside during the day may provide an added benefit by exposing you to natural light, which helps regulate your circadian rhythm.

If vigorous evening exercise makes it harder for you to fall asleep, try moving your workout earlier.

5. Watch Your Caffeine Intake

Coffee, tea, energy drinks, soda, chocolate, and some medications contain caffeine.

Because caffeine can remain in the body for several hours, consuming it later in the day may interfere with sleep. If you have trouble falling asleep, try moving your last caffeinated drink earlier.

6. Avoid Heavy Meals and Alcohol Close to Bedtime

Large or spicy meals shortly before bed may cause discomfort that interferes with sleep.

Alcohol may make you feel sleepy at first but can contribute to fragmented sleep later in the night. The ADA recommends avoiding alcohol before bedtime as part of healthy sleep habits.¹

If you use insulin or medications that can cause hypoglycemia, alcohol may also affect blood glucose and increase the risk of delayed lows.

7. Make Your Bedroom Sleep-Friendly

Aim for a bedroom that is:

• Dark
• Quiet
• Comfortable
• Cool enough for restful sleep
• Free from unnecessary interruptions

Comfortable bedding, blackout curtains, an eye mask, earplugs, or white noise may also help.

There is no single ideal bedroom temperature for everyone, so focus on keeping the room comfortably cool.

8. Address Diabetes-Related Sleep Interruptions

Some sleep problems cannot be fixed by bedtime habits alone.

Possible diabetes-related sleep disruptions include:

• High or low blood sugar overnight
• Frequent urination
• Neuropathy pain
• CGM alarms
• Fear of nighttime hypoglycemia
• Symptoms of sleep apnea

If glucose highs or lows repeatedly wake you, discuss the pattern with your healthcare professional rather than simply accepting poor sleep.

Sleep Hygiene and Blood Sugar

Sleep hygiene is not a treatment for high blood sugar, but healthy sleep is part of overall diabetes care.

Poor sleep may also make exercise, meal planning, stress management, and other diabetes self-care more difficult. Improving sleep hygiene and diabetes management often works best when sleep habits and nighttime glucose patterns are addressed together. The ADA recognizes sleep health as an important part of diabetes management.¹

When Poor Sleep May Be More Than a Sleep-Hygiene Problem

Occasional difficulty sleeping is common. Persistent problems may require more than basic sleep-hygiene changes.

For chronic insomnia, the American Academy of Sleep Medicine recommends evidence-based treatments such as cognitive behavioral therapy for insomnia (CBT-I) rather than relying on sleep hygiene alone.³

Other conditions that can interfere with sleep include obstructive sleep apnea, restless legs syndrome, chronic pain, anxiety, depression, and medication side effects.

When to Talk With Your Doctor

Talk with your healthcare professional if sleep problems continue or interfere with daytime functioning.

Seek medical advice if you regularly:

• Have trouble falling or staying asleep
• Wake feeling exhausted
• Snore loudly
• Wake gasping or choking
• Have pauses in breathing during sleep
• Experience significant daytime sleepiness
• Wake because of repeated high or low blood sugar
• Have pain or other symptoms that disrupt sleep

Frequently Asked Questions

References

1. American Diabetes Association Professional Practice Committee for Diabetes. “5. Facilitating Positive Health Behaviors and Well-being to Improve Health Outcomes: Standards of Care in Diabetes—2026.” Diabetes Care. 2026;49(Supplement 1)–S131. [↩] [↩] [↩] [↩] [↩] [↩]
2. Centers for Disease Control and Prevention. “About Sleep.” CDC. Updated May 15, 2024. [↩] [↩]
3. American Academy of Sleep Medicine. “New Guideline Supports Behavioral, Psychological Treatments for Insomnia. American Academy of Sleep Medicine. [↩] [↩]