There are few things that can make you feel better than a good night’s sleep. Restful sleep improves mood, energy levels, and overall health. But did you know that fluctuations in your blood sugar can affect your sleep?
What Does Blood Sugar Do to Your Body?
To understand how this works, it helps to know a little more about blood sugar and your body. Blood sugar- also known as glucose- is needed by the body as an energy source for its cells. The body likes to keep the blood sugar levels within a certain range- not too high or too low- to help keep everything working smoothly.
Carbohydrates in our diet- from starchy foods like bread, rice, pasta, and potatoes- are one of our main sources of glucose. When we eat, carbohydrates are broken down into glucose and released into our bloodstream. Sensing the higher glucose level, our pancreas releases insulin into our bloodstream, which helps glucose get into the cells.
How Does Blood Pressure Impact Your Sleep?
Changes in your blood sugar can affect your sleep in many ways. Both low and high blood sugar can disrupt your sleep. For example, you can develop night sweats or nightmares if your blood sugar is too low- also known as hypoglycemia. This is because when the body senses low blood sugar, it releases stress hormones like cortisol, glucagon, and epinephrine (adrenaline) to regain blood sugar.
These hormones can disrupt sleep by their other effects on the body. You can imagine the body releasing some of the same hormones it would if a bear were chasing you, which might make you have a nightmare!
Does Blood Sugar Impact Your Sleep Quality?
Conversely, high blood sugar (hyperglycemia) can also affect your sleep quality. When your blood sugar is high, your kidneys try to get rid of the extra sugar by making you urinate more often. Hyperglycemia also makes you feel more thirsty. Waking from sleep to get a drink or use the bathroom is an unpleasant result of this. In addition, research has shown that people who have above-average blood sugar- such as those with pre-diabetes or poorly controlled diabetes- experience less restful sleep in general.
Those with type 2 diabetes are also more likely to have sleep apnea, a condition where you have brief episodes of paused breathing throughout the night. This also contributes to poor quality sleep.
To make matters worse, not getting enough sleep has an impact on your blood sugar. Multiple studies have shown that not getting enough or irregular sleep- can lead to glucose intolerance. This can lead to or worsen Type 2 Diabetes.
How to Regulate Your Blood Sugar While You Sleep?
For those who are not on insulin, regulating your blood sugar while you are asleep comes down to making some changes in what and when you are eating. If you suspect that your blood sugar is too high or too low when you are sleeping, try making some of the following changes to your diet:
- Eat a well-balanced diet: This means your diet should include a balanced amount of protein, carbohydrates, and fats. Having too many carbohydrates, for example, can cause spikes in your blood sugar, whereas protein and fats without carbohydrates might cause low blood sugar. A balance of carbohydrates, proteins, and fats in your diet can help slow the absorption of carbohydrates and level out your blood sugar overnight.
- Choose fiber-rich foods: Choose whole grains, fruits, and vegetables with high fiber content. Fiber slows down digestion, preventing rapid spikes in blood sugar.
- Watch the timing of your meals: Avoid large meals close to bedtime, as this can lead to indigestion and fluctuations in blood sugar levels that may disrupt sleep.
If you are on medication for diabetes, this obviously affects your blood sugar as well, combined with what you are choosing to eat. Talk to your doctor about your medication and diet if you are having high or low blood sugars while you are sleeping.
Impact of Alcohol on Your Sleep
Alcohol is another factor that can impact both your blood sugar and your sleep. When you drink alcohol, it has a series of effects. Your body sees alcohol as a toxin and wants to get it out of your system, so the liver processes it first. While it is doing this, it is not paying as close attention to regulating your blood sugar levels. Normally, your liver would stimulate the release of glucose when your blood sugar level gets low, but the liver is now too busy processing the alcohol. This can lead to low blood sugar- which can cause dizziness, shakiness, and confusion.
If you drink alcohol right before bed, the low blood sugar episodes can lead to the side effects noted above (nightmares, night sweats). On top of this, the calories from alcohol are stored in the liver as fat. If you drink alcohol regularly, this fat can make liver cells more resistant to insulin, leading to higher blood sugars…which can also impact sleep!
Does Alcohol Help You Sleep?
While many people believe alcohol can help with their sleep, the effects are short-lived. Alcohol can help some people fall asleep more quickly, but overall it has a negative impact on sleep. In addition to its effect on blood sugar, alcohol disrupts normal sleep patterns at night. This can cause frequent mini-awakenings, decreasing the overall quality of sleep. So though you may have fallen asleep more quickly, the quality of sleep will be much lower- leading to a night of unrefreshing sleep.
In addition, chronic alcohol consumption is linked to the development of sleep disorders such as insomnia and sleep apnea. These conditions further exacerbate sleep problems and can lead to a cycle of poor sleep and increased alcohol use. Alcohol also relaxes muscles in the back of the throat while you are sleeping, making it more likely that you will snore. So not only can your own sleep be disrupted by alcohol, but the sleep of your partner can also be affected!
Bottom Line: Blood Sugar and Sleep
The relationship between blood sugar and sleep is intricate, with both low and high blood sugar levels potentially disrupting sleep patterns. Maintaining stable blood sugar through a balanced diet is essential for promoting healthy sleep.
Additionally, alcohol consumption can significantly impact blood sugar levels and sleep quality, leading to disrupted sleep patterns and potential long-term sleep disorders. Understanding these connections can help you enjoy better sleep and overall well-being.
You are not alone- connect with other people looking for a healthier lifestyle on PatientsLikeMe!
This blog is medically written and verified by Kathleen O’Shea Northrup, MD