8 keys to Better Sleep & Better Performance

It's no secret that a good night's sleep is vital for your overall health and well-being.

Think about a time when you were sleep deprived — it's likely you didn’t feel like exercising, didn’t make the healthiest food choices, and had trouble concentrating and staying focused.

It's commonly believed that getting more hours of sleep per night means you’re getting better sleep. That’s not always the case. The quality of that sleep matters more, and your habits throughout the day and in the evenings can have a major impact on the quality of sleep you’ll get.

When you don’t get enough quality sleep, it can disrupt your body’s ability to regulate glucose and increase your chance of glucose spikes and dips.¹

Dysregulated glucose can lead to fluctuations in mood and energy,² cravings for starchy foods, and an increased risk of overeating.³ These foods then further disrupt your glucose. And so, the cycle continues.

Poor sleep can also result in a reduced ability to fend off illness.⁴

While these are the short-term effects of sleep deprivation, a lack of sleep can also have a long-term impact on your health and wellbeing.

You may have heard of the term “sleep hygiene.” This term was coined in the early 1970s and is used to refer to a sleep routine or sleep habits that are conducive to promoting good quality sleep and daytime alertness.⁵

This guide is intended to empower you to try several different sleep hygiene methods to improve your sleep naturally and build healthier routines and habits that work for you.

1. Wind down your caffeine intake
Your meal or snack choices can have a significant impact on your sleep. You might be aware that you should avoid stimulants such as coffee, some teas, and dark chocolate before bed as the caffeine can disrupt your sleep-wake cycle, making it harder to fall asleep and stay asleep.

Everyone metabolizes caffeine differently. One person may be fine with their third coffee later in the day, while another may not be OK with even one coffee in the morning. To ensure a peaceful night’s rest, try cutting out caffeine at least six hours before bed and switching to decaffeinated coffee or herbal teas in the afternoon and evening.
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2. Learn how different meal choices affect you
Your meal choices throughout the day, and particularly around dinnertime, can lead to dysregulated glucose beyond typical glucose spikes. This can make it harder to fall asleep and also disturb sleep quality.5,6 Prioritize protein and fats and try to limit the amount of carbs. This helps to maintain steady glucose levels.

Personalized insights from a continuous glucose monitor (CGM) like Lingo can help you make better meal choices and keep you on track to eat in a way that steadies your glucose and facilitates quality sleep.
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3. Create a relaxing sleep environment
Make your bedroom a calm, comfortable space that promotes restful sleep. Consider things like comfortable bedding, blackout curtains or an eye mask, or a white noise machine to help create your perfect sleep environment. These seemingly small touches can make a big difference.

Avoid unnecessary clutter, as this can create a chaotic environment which is not conducive to relaxation. Try to avoid working in your bedroom, as your brain starts associating the space with productivity and stress rather than relaxation and rest.

4. Limit screens before bed
‍The blue light emitted by screens can suppress melatonin (your sleep hormone) production and interfere with your body’s natural sleep-wake cycle. So, it’s best to avoid using electronic devices for at least an hour before bed, or switch to audio-only content like podcasts. If you’re used to replying to emails or studying in the evening, this might require setting a hard deadline.

If your schedule won’t allow for that much time between screen and sleep, consider installing a blue light filter for your screen and/or investing in blue light-blocking glasses.

An additional issue with screens is that they can be very stimulating, thereby increasing brain activity even if it might feel relaxing and comforting at the time. Try to avoid watching TV and movies, playing video games, and scrolling through social media right before bed. Instead, pick up that book you’ve been meaning to read or listen to music or a podcast.

5. Avoid alcohol later in your day
It’s a common misconception that alcohol helps you sleep. However, while alcohol might help you fall asleep quicker, it mostly leads to a more restless and disrupted sleep. Typically, there is a reduction in REM sleep, which is crucial for dreaming, memory consolidation, and emotional regulation. There is also a greater likelihood of waking up during the night. Look to replace your evening drink with one of the following:

• Herbal teas: Chamomile, valerian root, and lemon balm are all known for their natural calming properties.

• Golden milk (turmeric latte): Blend milk with turmeric, cinnamon, ginger, and a touch of honey for a comforting drink with anti-inflammatory properties.

6. Practice relaxation techniques
While prioritizing sleep is important all the time, it’s essential when you’re feeling overwhelmed. When you’re overly stressed, your body releases the hormone cortisol, also known as the “fight or flight” hormone.

Too much cortisol can not only affect your glucose, but also disrupt your sleep patterns. High cortisol levels have been linked to insomnia, waking up during the night, and less sleep time overall.7 Although it may be hard to get the quality sleep you need when you’re stressed, take time to relax and wind down before bed. You’ll feel better the next day.

Techniques like deep breathing, meditation, and yoga can help to ease your mind and reduce your stress levels before bed. A simple breath technique involves inhaling slowly for a count of four and exhaling smoothly for a count of four.

7. Write down your thoughts
If you feel anxious or worried about the next day, take a few minutes to jot down your thoughts or worries on a notepad next to your bed. You may even find it useful to write down your top three priorities for the next day. This can help you clear your mind and unwind.

It can also be comforting to make note of three things you are grateful for. This can help shift your stress and help you feel ready for sleep.

8. Follow a bedtime routine (sleep hygiene)
A consistent bedtime routine can signal to your body that it's time to wind down and get ready for sleep. This can include things like taking a warm bath, reading a book, or some light stretching. It’s also a good idea to wake up around the same time every day and get exposure to natural sunlight within the first couple hours of waking up to set your circadian rhythm.

Use these tips as inspiration to create a regular routine that can significantly improve your sleep quality. Even making one or two adjustments can have a positive impact on both your sleep and your glucose.

A Final Note About Lingo
Quality sleep is paramount for overall health and well-being. The relationship between sleep and glucose is powerful, and when disrupted, has a wide array of health consequences. impacting mood, energy, immunity, and appetite.

A CGM like Lingo can provide data on your individual glucose patterns and give you insight into how your behaviors, including sleep, impact your glucose levels. Over time, you can use these insights to establish healthier habits such as making better food choices to support quality sleep as well as achieving better sleep to support steady glucose levels.

For more training and nutrition tips from leading experts, as well as inspiring stories from runners who have benefited from Abbott technologies, visit Abbott’s new marathon hub.

Important Safety Information
The Lingo Glucose System is intended for users 18 years and older not on insulin. It is not intended for diagnosis of diseases, including diabetes.

The Lingo program does not guarantee that everyone will achieve the same results as individual responses may vary. Consult your healthcare professional before making changes to your diet or exercise regimen or if you have an eating disorder or a history of eating disorders.

References

<sup>1 Tsereteli N, et al. Impact of insufficient sleep on dysregulated blood glucose control under standardised meal conditions. Multicenter Study Diabetologia. 2022 Feb;65(2):356-365. https://pubmed.ncbi.nlm.nih.gov/34845532/

2 Breymeyer KL, et al. Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets. Appetite. 2016 Dec 1;107:253-259. https://pubmed.ncbi.nlm.nih.gov/27507131/</sup>

^{3 Chang KT, et al. Low glycemic load experimental diet more satiating than high glycemic load diet. Nutr Cancer. 2012;64(5):666-73. https://pubmed.ncbi.nlm.nih.gov/22564018/}

^{4 Horton J (2023, June 29). Does a bad night’s sleep affect your health? Cleveland Clinic. https://health.clevelandclinic.org/sleep-and-health (Horton, 2023b)}

^{5 Gigli GL, et al. Should the definition of “sleep hygiene” be antedated of a century? A historical note based on an old book by Paolo Mantegazza, rediscovered. To place in a new historical context the development of the concept of sleep hygiene. Neurol Sci. 2013 May;34(5): 755-60. https://pubmed.ncbi.nlm.nih.gov/22752854/}

^{6 Yoda K, et al. Association between poor glycemic control, impaired sleep quality, and increased arterial thickening in type 2 diabetic patients. PLoS One. 2015 Apr 14;10(4):e0122521. https://pubmed.ncbi.nlm.nih.gov/25875738/}

^{7 Hirotsu C, et al. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015 Nov;8(3):143-52. https://pubmed.ncbi.nlm.nih.gov/26779321/}