Get Enough Sleep

Session Focus

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

This session we will talk about:

• Why sleep matters
• Some challenges of getting enough sleep and ways to cope with them

You will also make a new action plan!

Tips:

Go to bed and get up at the same time each day. This helps your body get on a schedule.

Follow a bedtime routine that helps you wind down.

Jenny's Story

Jenny is at risk for type 2 diabetes. Her doctor asks her if she gets at least 7 hours of sleep each night.

Jenny laughs. "Are you serious?" she asks. "I'm lucky if I get 5 hours."

Jenny usually doesn't have much trouble falling asleep. But she often has to use the bathroom in
the early morning. This gets her thinking about all the things she needs to do the next day. Plus, her husband's breathing is loud. Both of these things make it hard for Jenny to fall back to sleep. She often lies awake for hours.

These days, Jenny drinks less water and avoids caffeine in the evening. She makes a list of things to do the next day. Then she sets it aside.

Jenny rarely needs to get up to use the bathroom during the night. If she does, she breathes deeply to help her get back to sleep. She also runs a fan to cover up the sound of her husband's breathing.

Jenny is closer to getting 7 hours of sleep a night.

What makes it hard for you to get a good night's sleep?

How to Cope with Challenges

It can be challenging to get enough sleep. Here are some common challenges and ways to cope with them. Write your own ideas in the column that says "Other Ways to Cope." 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. Here are some ways to unwind.

• Breathe deeply.
• Dim the lights.
• Drink herbal tea or warm milk.
• Get a massage.
• Listen to soothing music.
• Make a list of things to do the next day.
• Read a soothing book.
• Sit outside.
• Stretch.
• Take a warm bath or shower.
• Write in a journal.

What helps you unwind at the end of the day?