The 10PM Alarm (And Why I’m Actually Using It)
You set alarms to wake up. But what about alarms to go to bed? Here’s why a simple 10PM reminder changed my overnight blood sugars. Today, We’re Covering: Why a bedtime alarm helps blood sugars How sleep resets cortisol and insulin...
The episode, word for word
I'm Neil Greathouse, I've been living with type 1 diabetes since 1992, and this is Your Best T1D Year. We're on Spotify, Apple YouTube, Instagram TikTok and also available on video! Some of you want to see my face - I can't imagine why - but you do. Every episode is under 5 minutes, which is about how long it takes me to Google "easy healthy dinner" and end up ordering nachos. Each month, we tackle one habit that makes T1D feel less overwhelming and more manageable. And this month's habit? It's sleep. But not just sleep... strategic, planned, habit-forming sleep.
We set alarms to wake up... but what if the game-changer is setting one to go to bed? I've been doing that every night this month at 10PM, not because I'm wildly disciplined, but because otherwise I'll convince myself at 11:45PM that it's a great time to start a home improvement project or reorganize the apps on my phone. This 10PM alarm isn't dramatic. It's just a reminder: hey, wrap it up. And it's working. My blood sugars are more stable overnight. I'm waking up less cranky. And I'm not falling asleep while scrolling glucose graphs.
Here's why it matters: When we get consistent, high-quality sleep, insulin actually works better. Our sensitivity improves. Our cortisol levels chill out. Our appetite doesn't suddenly scream "cinnamon roll" at 2AM. You don't have to guess at what's happening, it's all connected. Sleep resets your hormonal balance, and that gives us a better shot at handling blood sugar swings without the extra chaos. And here's something I want you to hear: We're not just reacting to diabetes anymore, we're starting to work on it. That's what this challenge is really about. Making small, deliberate moves that start to turn the tide.
This week, try setting a bedtime alarm. Pick a time. Doesn't have to be 10PM, just something that reminds you to shut it down. You don't even have to fall asleep right then. Just start the wind-down process, close your laptop, get off your phone, tell your CGM you love it but you need space. If you're tracking your sleep with us, don't forget to grab the free PDF that talks all about the science behind why sleep helps improve our Time in Range and insulin sensitivity over at yourbestt1dyear.com, or hit the link in my bio on Instagram or TikTok. We're in this together. One small change at a time. And sometimes, that change starts with... an alarm you don't snooze.
I'm Neil Greathouse, and this is Your Best T1D Year. New episodes drop every Monday, Wednesday, and Friday. We're not just managing diabetes, we're building habits that make it feel a little less impossible. You, friend... are an absolute stallion. And I'm lucky to be walking this road with you.
36 - May 7
Wednesday, May 7
I'm Neil Greathouse, I've been living with type 1 diabetes since 1992, and this is Your Best T1D Year. This podcast is under 5 minutes, which is about how long it takes for me to open the fridge, forget why, and just grab cheese. Each episode, we take on one habit that helps life with T1D feel a little more predictable. And this month? It's sleep. Today we're going deeper than "sleep is good", we're looking at what it actually does to our blood sugar... and why your morning numbers might be higher than you think.
We've talked about insulin sensitivity, but here's a new layer most people don't hear about: Getting a bad night of sleep messes with our cortisol rhythm. Cortisol is a hormone that naturally rises in the early morning, that's part of what gives us energy to start the day. But when we sleep poorly or not enough, cortisol goes even higher than normal, and that pushes our blood sugar up, even before breakfast. One study showed that this cortisol surge is stronger after a short or fragmented night of sleep. So when you wake up in the 180s or 220s and wonder, "I didn't even eat anything,", this might be why.
That cortisol spike, paired with reduced insulin sensitivity, is the perfect storm for frustrating mornings. And I want to say this clearly: You didn't mess up. The problem isn't your math or your memory, it's your body trying to compensate for being tired. That's why this challenge isn't about guilt or perfection. It's about giving our bodies a better shot at balance. We're not just reacting to diabetes anymore, we're learning to work on it.
Here's something I'm experimenting with: I check my CGM when I first wake up... and then I look at how I slept. Did I get 7+ hours? Was it broken up with alarms? I've started noticing: my best mornings, the ones with tighter BGs and less chaos, almost always follow the nights I actually slept. So try it. Just notice the pattern. You don't have to journal it, but check in. Over time, we start seeing the connection. And once we see it, we can actually do something about it.
I'm Neil Greathouse, and this is Your Best T1D Year. New episodes drop every Monday, Wednesday, and Friday. You're not just surviving T1D. You're learning how to build something better. Look at you, showing up, paying attention, chasing progress over perfection. You are absolutely crushing it. And I'm honored to be in it with you.
37 - May 9
This is the script as read on the mic, lightly tidied for reading. Education, not medical advice. Talk to your care team before you change anything about your insulin.