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Restful nights, not sleepless struggles!

Discover the benefits of quality sleep for managing prediabetes and diabetes. Backed by scientific research, getting enough good sleep is vital to overall health and offers many health benefits:
- Lowers and stabilizes blood sugar levels
- Improves insulin sensitivity
- Promotes weight loss and fat loss
- Strengthens the immune system
- Enhances cognitive function
- Reduces stress and improves mood
Prioritize quality sleep for your best self
Enhance your sleep with white noise or relaxing nature sounds
White noise with a black screen
Enjoy 10 hours of uninterrupted calm, designed to enhance your sleep experience. No ads, just pure white noise against a soothing black screen. Embrace a night of peaceful rest and relaxation. Your journey to a relaxing sleep starts here.
White noise with a black screen
Enjoy 10 hours of uninterrupted calm, designed to enhance your sleep experience. No ads, just pure white noise against a soothing black screen. Embrace a night of peaceful rest and relaxation. Your journey to a relaxing sleep starts here.
Relaxing sleep sounds
Experience a calming bedtime routine with our 10-hour collection of relaxing sleep sounds, featuring rain, wind, waves, and more. Enjoy the soothing melody of nature against a black screen, free from distractions. This peaceful setup is designed to create the ideal atmosphere for a restful night’s sleep.
Relaxing sleep sounds
Experience a calming bedtime routine with our 10-hour collection of relaxing sleep sounds, featuring rain, wind, waves, and more. Enjoy the soothing melody of nature against a black screen, free from distractions. This peaceful setup is designed to create the ideal atmosphere for a restful night’s sleep.
Crackling fire sleep sounds
Create a soothing bedtime with the comforting sounds of a crackling fire. This cozy setup is designed to promote a restful night’s sleep, offering gentle and calming background sounds. Allow the soft crackling of the flames to gently guide you into a peaceful and rejuvenating sleep.
Crackling fire sleep sounds
Create a soothing bedtime with the comforting sounds of a crackling fire. This cozy setup is designed to promote a restful night’s sleep, offering gentle and calming background sounds. Allow the soft crackling of the flames to gently guide you into a peaceful and rejuvenating sleep.
White noise with a black screen
Enjoy 10 hours of uninterrupted calm, designed to enhance your sleep experience. No ads, just pure white noise against a soothing black screen. Embrace a night of peaceful rest and relaxation. Your journey to a relaxing sleep starts here.
Relaxing sleep sounds
Experience a calming bedtime routine with our 10-hour collection of relaxing sleep sounds, featuring rain, wind, waves, and more. Enjoy the soothing melody of nature against a black screen, free from distractions. This peaceful setup is designed to create the ideal atmosphere for a restful night’s sleep.
Crackling fire sleep sounds
Create a soothing bedtime with the comforting sounds of a crackling fire. This cozy setup is designed to promote a restful night’s sleep, offering gentle and calming background sounds. Allow the soft crackling of the flames to gently guide you into a peaceful and rejuvenating sleep.
Sleep for prediabetes and diabetes
Learn how restful sleep & poor sleep impact your blood sugar
- Not getting enough sleep increases stress hormones, which can increase insulin resistance.
- Erratic sleep affects hormones, which contributes to blood sugar spikes from night-time eating.
- Conditions like insomnia or sleep apnea can heighten stress levels, impacting blood sugar control and insulin sensitivity.
- Design your sleep space for optimal rest, focusing on darkness, quietness, and comfort.
- Incorporate calming practices before bedtime to unwind and prepare your body for restful sleep.
- Establish comforting bedtime routines to signal the body that it’s time to wind down and promote a restful night’s sleep.
Our sleep recommendations:
- Find your ideal sleep schedule with consistent sleep & wake times to get 7-9 hours of sleep.
- Create a relaxing bedtime routine to help you wind down and prepare for sleep.
- Make sure your sleeping environment is comfortable, cool, and dark.
Our sleep recommendations:
- Find your ideal sleep schedule with consistent sleep & wake times to get 7-9 hours of sleep.
- Create a relaxing bedtime routine to help you wind down and prepare for sleep.
- Make sure your sleeping environment is comfortable, cool, and dark.
The importance of unplugging

In our fast-paced, technologically driven world, the importance of unplugging before bedtime cannot be overstated. Constant exposure to screens before bedtime can disrupt your sleep-wake cycle, making it challenging to achieve restful sleep. Unplugging allows you to create a tranquil pre-sleep environment, minimizing the stimulating effects of electronic devices and fostering a more conducive atmosphere for relaxation. Embracing this practice not only promotes better sleep quality but also contributes to better blood sugar levels, improved insulin sensitivity, and overall well-being.
Action items:
- Set a digital curfew: Power down devices an hour before bedtime.
- Charge devices outside of your reach: Avoid checking your phone at night so you can focus on sleep.
- Engage in calming activities: Replace screens with relaxing activities like reading or gentle yoga.
- Dim the lights: Signal sleep by lowering ambient lighting in the evening.
- Establish a bedtime routine: Create a calming pre-sleep routine without screens.
- Opt for physical books: Choose print over e-books for bedtime reading.
- Sunrise alarm clock: Use a sunrise alarm clock instead of a smartphone.
- Prioritize face-to-face time: Spend quality time with loved ones.
- Reflect or journal: Wind down with reflection or journaling before sleep.
Sleep & stress, understanding the link
For a calming transition into bedtime, consider incorporating a "10-minute Bedtime Stretch" video. This gentle routine offers full-body stretches to release muscle tension, creating a serene pre-sleep experience. Stretching before bed can contribute to a more relaxed state, further supporting a peaceful night's sleep and positively influencing your diabetes management journey.
Learn about sleep and diabetes
Explore our science-backed articles to learn more about sleep and diabetes. Learn about sleep and diabetes, circadian rhythm, how much sleep you need, the link between stress and sleep, tips to sleep better at night, and more!
Stress and Sleep: What’s the Link? Tips to reduce stress...Read More
Exercising For Better Sleep Can exercise affect sleep? Everything you...Read More
The Importance of Your Sleep Environment Temperature, lighting, noise, and...Read More
Circadian Rhythms and Diabetes Understanding circadian rhythms and their role...Read More
Tips for success
Avoid eating within 2-3 hours before bedtime to promote better overnight blood sugar control.
Stay adequately hydrated during the day, but reduce fluid intake closer to bedtime to minimize disruptions due to bathroom visits.
Complete your exercise at least a few hours before bedtime so your body can cool down and return to its normal state. Fatigue is the best pillow.
Invest in a supportive mattress and bedframe, comfortable pillows, and consider room-darkening curtains for an optimal sleep setting.
Practice stress-reducing activities like meditation, deep breathing, or gentle stretching before bedtime to promote relaxation.
Stick to a consistent sleep schedule, going to bed and waking up at the same time each day, even on weekends. Consistency is important in everything you do.
Minimize caffeine and sugar consumption, particularly in the evening, to avoid potential disruptions to sleep.
Regularly monitor blood sugar levels, especially in the evening, to identify patterns to help avoid disruptive highs and lows overnight.
Tips for success
- Avoid eating within 2-3 hours before bedtime to promote better overnight blood sugar control.
- Stay adequately hydrated during the day, but reduce fluid intake closer to bedtime to minimize disruptions due to bathroom visits.
- Complete your exercise at least a few hours before bedtime so your body can cool down and return to its normal state. Fatigue is the best pillow.
- Invest in a supportive mattress and bedframe, comfortable pillows, and consider room-darkening curtains for an optimal sleep setting.
- Practice stress-reducing activities like meditation, deep breathing, or gentle stretching before bedtime to promote relaxation.
- Stick to a consistent sleep schedule, going to bed and waking up at the same time each day, even on weekends. Consistency is important in everything you do.
- Minimize caffeine and sugar consumption, particularly in the evening, to avoid potential disruptions to sleep.
- Regularly monitor blood sugar levels, especially in the evening, to identify patterns to help avoid disruptive highs and lows overnight.
Explore our premium features
Our member-exclusive app includes unlimited tracking! Track as much (or as little) as you want. Tracking your sleep and sleep habits will help you refine your sleep schedule, improve your quality and quantity of sleep, and wake up feeling more refreshed.
Explore our premium features
Our member-exclusive app includes unlimited tracking! Track as much (or as little) as you want. Tracking your sleep and sleep habits will help you refine your sleep schedule, improve your quality and quantity of sleep, and wake up feeling more refreshed.
Additional premium features
In addition to the nutrition premium features, members also enjoy:
- Customized exercise program & app
- Forums & community support
- Events with challenges & prizes
- Physical therapy videos
- Manufacturers coupons & rebates
- Exclusive discounts on everyday products
- Quickly find low-carb options for 50+ of the most popular fast food and casual dining restaurants
- Adjust recipe serving sizes
- Favorite recipes & save recipe notes
- Create custom meal plans & grocery lists
Try our membership free for 30 days!
Additional premium features
In addition to the nutrition premium features, members also enjoy:
- Customized exercise program & app
- Forums & community support
- Events with challenges & prizes
- Physical therapy videos
- Manufacturers coupons & rebates
- Exclusive discounts on everyday products
- Quickly find low-carb options for 50+ of the most popular fast food and casual dining restaurants
- Adjust recipe serving sizes
- Favorite recipes & save recipe notes
- Create custom meal plans & grocery lists