11 Smart Tips for Planning Your Day

If you have type 2 diabetes and experience fatigue, you know it isn’t the kind of tiredness that clears up with a nap. Chronic fatigue is common for people with diabetes, and a variety of factors can contribute to the feeling of exhaustion.

The very nature of type 2 diabetes can affect your energy levels, says Fady Hannah-Shmouni, MD, an endocrinologist in Vancouver, British Columbia, and medical director of Eli Health. That’s because insulin resistance prevents the body from converting glucose (sugar) into energy, causing it to build up in the blood instead of fueling the body, he explains.

“Beyond blood sugar levels, increased urination — a common symptom of diabetes, because the kidneys are working harder to expel excess glucose — can also cause exhaustion, due to interrupted sleep and metabolic stress,” says Dr. Hannah-Shmouni. “Similarly, chronic inflammation and sleep apnea, alongside medication side effects, can leave people feeling tired.”

Because so many things can factor into diabetes fatigue, it may feel difficult to know exactly how to reduce it. But there are a variety of daily coping strategies you can use, many of which are simple and involve strategic timing. Try incorporating these into your routine, and see how they affect your energy levels.

1. Test Blood Glucose in the Morning

Some people with diabetes may have high blood sugar (hyperglycemia) in the morning, which can cause you to feel more tired. This a.m. hyperglycemia is due to a naturally occurring release of hormones that tends to happen between 3 or 4 a.m. and 8 a.m. This is known as the “dawn phenomenon.”

According to the American Diabetes Association (ADA), the occasional morning high isn’t an issue, but if it’s happening often, it’s important to work with your doctor to find out why it’s happening and how to manage it with food, medication, or both.

Managing blood sugar is the most important first step toward managing type 2 diabetes fatigue, says Hannah-Shmouni.

2. Eat a Balanced Breakfast

If losing weight is one of your diabetes treatment goals, it may seem like missing a meal wouldn’t be an issue. But skipping breakfast can cause blood sugar fluctuations that can contribute to fatigue.

Instead, start your day off right with a breakfast that includes protein, carbs, and healthy fats to maximize your energy and keep blood sugar levels balanced. (Here are a few ideas.)

3. Set Timers and Reminders for Disease Management

Research suggests — and you likely know firsthand — that managing diabetes in itself can be exhausting and cause emotional distress, which can contribute to depleted energy and fatigue.

Finding ways to lighten the mental burden of diabetes management can help you feel a bit less overwhelmed. For example, Barbara Eichorst, RD, CDCES, vice president of health programs at the ADA, suggests setting reminders or timers on your phone, so you can more easily remember to take medications and do glucose checks throughout the day, as recommended by your doctor. Other strategies to ease the mental load include:

Setting up auto-refills for prescriptions and signing up for home delivery if your pharmacy and insurance offer that benefit
Scheduling doctor’s appointments and asking the practice to send a reminder a few days in advance, if possible
Leaning on your support system to help with household tasks or other responsibilities on high-fatigue days

4. Drink Water Throughout the Day

Dehydration can cause lower energy levels, and you may be more prone to it, due to type 2 diabetes, says Hannah-Shmouni.

Keep a water bottle or cup with you throughout the day, and sip as much as you can. The exact amount of water you need can depend on a number of factors, such as your activity level, age, and weight, so ask your care team how much is right for you. And remember to drink more when the weather is hot.

5. Time Glucose Checks With Meals

There’s no one eating plan that works for everyone with type 2 diabetes, so it will likely take some trial and error to see what foods energize you and which lead to blood sugar crashes. To understand exactly how certain foods and meals affect blood glucose levels, you can check your glucose before you eat and then about two hours after you eat.

It’s a good idea to work with a dietitian to create an eating plan that fits into your life and keeps your energy levels stable.

6. Plan Easy, Nourishing Meals

When you’re fatigued, it can be difficult to prepare healthy meals, but nutrition is important for diabetes management and sustaining energy.

Find healthy meals you enjoy that are easy to prepare, and experiment with some shortcuts. For example, canned tuna, frozen shrimp, and rotisserie chicken are lean proteins you can add quickly to meals. Vegetables that are precut, frozen, or canned may be easier to prepare than fresh ones.

When meal planning, consider following the ADA Diabetes Plate template. Fill half your plate with nonstarchy vegetables, add lean protein to fill a quarter of the plate, and fill the last quarter with carbs. Add water or another low-calorie drink for hydration.

7. Practice Mindfulness for Better Energy

Mindfulness practices, such as meditation, can play a role in managing energy and cortisol levels in diabetes. “Meditation can help reduce cortisol, which can disrupt blood sugar levels” and ultimately contribute to fatigue, says Hannah-Shmouni. There’s also evidence that meditation can decrease depression, which can be related to fatigue.

8. Lean Into Your Spirituality

If you’re spiritual, it may help to practice your religion, faith, or belief system. Some research suggests people with type 2 diabetes who have spiritual beliefs have a lower risk of fatigue.

9. Make Time for Movement

Moving your body each day can help boost energy. Experts suggest getting a total of 150 minutes of moderate-intensity aerobic exercise per week.

But if you’re fatigued or haven’t been active lately, that may feel like too much right now. That’s okay. Start with what you can, even if it’s a short walk or getting up and moving more often throughout the day.

“Lifestyle changes like exercise and healthy eating can be incredibly challenging to implement all at once, so working with a professional to develop a scalable plan that keeps goals manageable and sustainable is important,” says Hannah-Shmouni.

10. Get a Good Night’s Sleep

According to research, there’s a connection between lower sleep quality and fatigue in people with type 2 diabetes.

Not getting enough sleep can affect insulin resistance, which has an impact on energy.

Sticking to a regular bedtime, keeping your bedroom at a cool temperature, and reducing nighttime screen use may help you get the rest you need. One study says at least seven-and-a-half hours of sleep a night is ideal for preventing the effects on insulin resistance.

If an issue such as sleep apnea is affecting your shut-eye, talk to your doctor about treatment options. “If a patient has sleep apnea, a common side effect of type 2 diabetes, they should visit a sleep specialist to see if a CPAP (continuous positive air pressure) machine or other treatment might promote more restful sleep,” says Hannah-Shmouni.

11. Work With Your Care Team to Understand Fatigue

In addition to diabetes itself, there are co-occurring conditions that can contribute to fatigue, such as kidney disease, heart disease, and even anxiety or depression. Reactions to medication may also be a source. Note that taking metformin long term has been linked to a vitamin B12 deficiency, which can affect energy.

“A comprehensive evaluation can help uncover the root cause of fatigue,” says Hannah-Shmouni.

With some help from your medical team and a few changes to your daily routine, you can better manage type 2 diabetes and reduce fatigue.

The Takeaway

People with type 2 diabetes experience fatigue for a variety of reasons, including insulin resistance, dehydration, and chronic inflammation.

Find ways to track and manage blood glucose levels throughout the day, so you can identify potential causes of energy dips and find ways to prevent them.

Practice healthy habits to optimize energy. These include drinking plenty of water, eating balanced meals, engaging in regular physical activity, getting enough sleep, and managing stress.