Sleep & Diabetes: Building Nighttime Routines for Peace of Mind

For many people with diabetes, nighttime can feel unpredictable. Devices need to stay put, blood sugars may fluctuate, and it’s not always easy to drift off with peace of mind. Sleep is essential for energy, mood, and overall well-being, but getting high-quality rest can feel like a challenge when diabetes is part of your life.

The good news is with a little preparation and the right routines, you can create a nighttime environment that supports both your diabetes care and your rest. Here’s how to build habits that help you feel more secure and fearless when your head hits the pillow.

Create a Bedside Supply Kit

One of the best ways to reduce nighttime stress is to have everything you might need within arm’s reach. Instead of scrambling in the middle of the night, set up a small bedside kit that works for you.

Consider including:

Low snacks: Juice boxes, glucose tabs, a small pack of gummies - anything you can easily knock back when the 3AM low blood sugar comes knocking.
Back-up supplies: Infusion sets, pump batteries, Skin Grip patches, or test strips. Nothing is worse than losing your sleepiness after having to get up to locate your supplies.
Water bottle: Staying hydrated helps you feel better overnight.
Phone/charger: Especially if you use diabetes apps or alarms.

A bedside kit keeps you prepared, which means fewer middle-of-the-night trips to the kitchen and more time resting.

Build a Consistent Sleep Routine

Routine is your best friend when it comes to sleep. Going to bed and waking up around the same time each day helps your body recognize when it’s time to rest.

Some ideas to create consistency:

Wind down with intention: Fight the urge to doom scroll! Turn off bright screens, read a book, or listen to calming music before bed. You can also consider changing your iPhone screen to “Night Shift” to block out the harsh blue light before bed.
Consider your tech: If you need support winding down, consider products like Sugar Pixel or Glowcose that display your blood sugar without needing to check your phone.
Prep your supplies: Change patches, sensors, or pump sites earlier in the evening so you’re not doing it while half-asleep.

Talk to Your Provider About Overnight Tech Settings

If you use an insulin pump, CGM, or automated insulin delivery system, you might have options that support your sleep. Some pumps include “sleep mode” settings that can be adjusted overnight. You may also need a custom basal profile to support different insulin needs while asleep.

Everyone’s diabetes management is different, so talk to your provider about what features or settings could work best for your nighttime needs. Technology is there to help you rest easier, not keep you up.

Minimize Stress Before Bed

Mental rest matters just as much as physical rest. Diabetes can sometimes make your mind race at night with questions like: how will my exercise impact my blood sugar overnight? Is my cannula kinked or did I miscalculate my dinner?

A few simple strategies can help you clear your head:

Customize your alarms: Your CGM alarms don’t have to be the same overnight as they are during the day. Consider changing your parameters if it will help you sleep better at night.
Stretch or breathe: Gentle movement or deep breathing can relax your body and positively impact your blood sugar.
Audit your evening settings: We all know that the post-dinner blood sugar can go a long way in terms of impacting your sleep. Beyond adjusting your overnight settings and dosing strategies, consider asking your provider to make any necessary adjustments to your dinnertime ratios to set you up for success for sleep.

Pro Tip: Advocate for Your Rest

If you live with roommates, a partner, or family, let them know how they can support you. That might mean keeping the kitchen stocked with low snacks, understanding that alarms might go off at night, or giving you space to rest in the morning if your sleep was disrupted.

Remember: your rest is just as important as anyone else’s. Advocating for your needs helps you protect it.

Sleep Without Fear

Living with diabetes means being prepared, but it doesn’t mean you should lose sleep. With a simple bedside kit, a consistent routine, and tools like Skin Grip patches to keep your devices secure, you can create an environment that supports better rest.

You deserve sleep that leaves you feeling energized, empowered, and ready to live fearlessly, day and night.