Bedtime Consistency and T1D: Why Timing Beats Total Hours for Blood Sugar Control

SHOW NOTES:

You've been told to get eight hours. Here's what the research actually found.

A 2023 study of 76 adults with type 1 diabetes tracked both CGM and sleep data for one week. The finding: sleep duration alone was not independently associated with time in range. What was? Bedtime consistency. Every extra hour of variability in bedtime was associated with roughly 10% less time in range. Your CGM noticed. It was taking notes.

This episode reframes the sleep conversation for T1D: it's not just about how much you sleep. It's about when. Your body doesn't know it's Saturday. Your cortisol doesn't know it's Saturday. Only your social calendar knows it's Saturday -- and your social calendar is not in charge of your A1C.

We're in Week 3 of the While You Were Sleeping Challenge.

In this episode:

The 2023 T1D sleep study and what it actually measured
Why six people who each got 7 hours got six different results
What bedtime consistency means practically -- and why it matters more than total hours
Why weekend sleep timing is where this breaks down for most people
The 60-minute window and why it works

This Week's Challenge: Try to go to bed within a 60-minute window of the same time, three nights this week. Not all seven. Just three.

Helpful resources and newsletter: https://yourbestt1dyear.com

Connect with Neil: TikTok: https://tiktok.com/@the.betes Instagram: https://instagram.com/thebetes Facebook: https://facebook.com/neilgreathouse LinkedIn: https://linkedin.com/in/neil-greathouse-a607b912 Website: https://yourbestt1dyear.com

Books on Amazon: Type 1 Diabetes – One Day at a Time: https://a.co/d/6UHooWJ Type 1 Diabetes – True Stories: https://a.co/d/dfIlyI1

Det här avsnittet är hämtat från ett öppet RSS-flöde och publiceras inte av Podme. Det kan innehålla reklam.

Avsnitt(231)

Pre-Bolusing & Why Your Tech Can't Save You Alone // Natalie, Bellini, DNP

She stopped counting years with type 1 a long time ago. Natalie Bellini counts days... more than 20,000 of them. This week Neil finally gets his dream guest: Natalie Bellini, DNP, FNP-BC, BC-ADM, CDCE...

17 Aug 54min

Pre-Bolusing and Still Spiking? Check Your Carb Count | Type 1 Diabetes

You pre-bolus. You give it the 15 minutes. You watch the arrow. And you're still spiking. Don't throw out the challenge, that spike is a clue. Neil puts on the detective hat, because timing is huge, b...

14 Aug 6min

Fiasp, Lyumjev & Afrezza: Do You Still Need to Pre-Bolus? | T1D

"Neil, I use Fiasp, or Lyumjev, or Afrezza, do I even have to wait?" Great question, and this episode gets genuinely nerdy about the answer. Fiasp and Lyumjev are ultra-rapid analogs, built with ingre...

12 Aug 7min

Do You Still Pre-Bolus on a Closed-Loop Pump? | Control-IQ, Omnipod 5

If you're on a closed-loop system, Control-IQ, Omnipod 5, or Loop, you've probably wondered whether the algorithm means you're off the hook for pre-bolusing. Neil has to be the one to tell you: you st...

10 Aug 5min

Missed and Late Insulin Boluses: What to Do | Type 1 Diabetes

Some nights you do everything right and it still goes sideways. The dinner party, the cookout with the moving-target food, the night you're so fried you only remember to bolus while scraping the plate...

7 Aug 6min

Why Pizza Spikes Your Blood Sugar at Midnight | Fat, Protein & T1D

Some meals spike you and move on. Pizza spikes you, waves goodbye, and comes back four hours later like a horror-movie villain. If you've ever been 110 at bedtime and 260 at midnight, this episode exp...

5 Aug 6min

How to Pre-Bolus at Restaurants and Takeout | Type 1 Diabetes

"It'll be right out" might be the most cursed sentence in all of type 1 diabetes. August is about making your pre-bolus habit survive the real world, and we start with the hardest place to do it: rest...

3 Aug 6min

Start Pre-Bolusing With Just 5 Minutes | Type 1 Diabetes Habit

You do not have to be a pre-bolus athlete on day one. If "10 to 15 minutes" felt like too much, Neil takes the pressure all the way down: start with five minutes. Even five to seven minutes of head st...

31 Juli 7min