8 bedroom habits for better sleep

Quality of sleep is especially important for anyone battling diabetes. Try these eight tips for a deep, luxurious slumber.

Your body likes predictable cycles, so give it the gift of a sleep schedule that it can count on.

• This means going to bed at the same time every night and waking at the same time every morning, even on weekends.
• You'll fall asleep faster, and you'll be more likely to get the right amount of sleep each night.

With a little effort, you can both control your blood glucose and sleep in on your day off (remember, sleep late on weekends only if you don't suffer from insomnia).

• The night before your "sleep late" day, set the alarm for a relatively early time — say, 6 a.m.
• When it goes off, check your blood glucose.
• If it's high, talk to your doctor about taking two units of fast-acting insulin.
• If it's normal, take a unit or two of regular insulin.
• If it's low, drink a glass of juice or milk. Then jump back into bed and sleep for a few more hours, secure in the knowledge that your blood sugar is under control.

• Close your window coverings so that they block out as much light as possible. Even better, purchase shades or drapes that are specially designed to block out sunlight.
• Make sure that there are no glowing electronic devices in your bedroom, like televisions, alarm clocks or nightlights that might distract you from sleep.

When you wake during the night needing a trip to the bathroom, you don't want to wake your partner by turning on the light. But stumbling around in the dark just invites a stubbed toe.

• A flashlight directed at the floor just in front of you will escort you safely to the bathroom.

Trying to sleep in a noisy atmosphere is tough, and it may even raise your blood pressure.

• If your partner watches the evening news in bed or has the volume turned up on their phone while you're trying to nod off, buy them a set of cordless headphones.
• If their snoring keeps you awake, invest in some earplugs.
• To block out street noise, you could download a file of nature tracks to your phone or a portable media play, or buy a "white noise" machine, which generates a dull yet calming sound that covers other noises. Or simply turn on a fan and be lulled to sleep by its low whirring sound.

According to the American Psychiatric Association, humans sleep best at lower core body temperatures.

• If you're not sleeping well, you can help your body wind down by keeping your bedroom moderately cool — say, between 20°C to 22°C, or cooler if you prefer.

If you have chronic pain, a mattress that conforms to your body may give you the extra help you need to sleep through the night.

• Prepare to pay a lot more for some of these mattresses. If cost is an issue, look for a conventional mattress that's supportive and firm.

• If you like to sleep on your back, you should sleep on a thin pillow. Pillows that are too thick will compromise your body alignment and cause pain in your neck.
• If you prefer to sleep on your side, a thick pillow will provide better neck support and therefore better sleep.

Using these eight tips, you may find yourself sleeping better, and in the long-term, more able to control the symptoms of diabetes.