How Blood Sugar Levels Impact Sleep
Introduction
Most people associate blood sugar with diabetes and diet, but sleep can also play a role in healthy glucose numbers. The relationship between sleep and aspects of personal health like blood sugar is not always addressed. But understanding the link between these two aspects of health could make a difference in your next blood test.
Why Does Sleep Impact Glucose Levels?
Sleep is a critical time for your body to restore and repair. When that restorative period is disrupted, it can affect personal health including glucose levels. Sleep deprivation affects how your body responds to insulin, increases cortisol which increases glucose production, and disrupts appetite hormones, which can drive carb cravings and blood sugar spikes.
How Sleep and Blood Sugar are Connected
Poor sleep can increase stress hormones, which prompts the liver to produce more insulin. On-going sleep loss can eventually lead to a rise in blood sugar as your body adapts to a “new normal” of higher cortisol levels from lack of sleep. Over time, this can lead to Type 2 diabetes.
Sleep and Insulin Resistance
The ability of your body to move insulin out of your bloodstream is altered by poor sleep, which may lead to insulin resistance and consistently high blood sugar levels.
Sleep and Blood Sugar Changes
Even short periods of sleep loss can lead to a blood sugar spike. Chronic sleep deprivation can make those higher glucose levels more regular.
Sleep and Diabetes
Poor sleep over extended periods of time can eventually prompt weight gain, and with continuing insulin resistance, the risk for Type 2 diabetes.
Can Sleep Raise or Lower Blood Sugar Levels?
Poor sleep can drive blood sugar to increase, especially when it is part of your lifestyle. The good news is that healthy sleep can have the opposite effect, modulating stress hormones and balancing insulin for more moderate glucose levels. Good sleep can also help reduce those carb cravings which drive weight gain and consistently high blood sugar readings.
Can Low Glucose Levels Cause Sleeping Issues?
While high blood sugar levels are typically the main concern, low blood sugar or hypoglycemia can also affect healthy sleep. When blood sugar is below healthy levels it can cause wakefulness, restlessness at night and difficulty falling asleep. Strive for blood sugar that remains within a healthy range. While diet and exercise are important factors in achieving this goal, healthy sleep also plays a part.
Tips to Enhance Blood Sugar and Sleep
Here are a few tips for your lifestyle and sleep routine which can help keep blood sugar on a healthy track.
Get a Full Night's Sleep
How much sleep is enough? That depends on your age. The average adult requires about 7-9 hours of sleep at night. Try to keep your sleep schedule consistent so your body adapts to a sleep routine.
Stick to an Exercise Routine
Regular exercise helps keep blood sugar regulated. For most individuals, moderate workouts such as walking or swimming are all you need to stay at a healthy weight and keep blood sugar levels within a recommended range.
Make Smart Food Choices
Diet drives blood sugar. You may not need to go on a strict diet (unless you already have been diagnosed with Type 2 diabetes). Be aware of the foods you eat regularly and their impact on your blood sugar. Try to make better choices at mealtimes. Choose high fiber, low-fat options such as fruits and veggies and whole grains. Avoid processed foods, fried foods and sugary foods such as sweets and soft drinks.
Stay Consistent in Supporting Healthy Blood Sugar Levels and Sleep Quality
Simply being aware of healthy and unhealthy choices in your life can make a difference in blood sugar levels. Once you find the ideal balance between sleep routine, diet, and exercise—stick to it!
To help you stay on a healthy path, you can keep track of your blood sugar numbers at home with the Stelo Personal Glucose Biosensor. This easy-to-use device provides 24/7 glucose monitoring and tracking to see sugar levels in real-time. And it doesn’t require a prescription!
Learn more about the Stelo and where you stand with blood sugar.
Conclusion
Speak to your doctor about keeping your glucose levels within a healthy range. You may be able to avoid taking medications for managing blood sugar through lifestyle changes. It’s never too late to make smart choices in sleep, diet, and exercise for a longer, healthier life. For additional assistance or to learn more about Stelo, give The CPAP Shop a call at 866-414-9700.
