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Does Sugar Affect Sleep? The Truth About Your Sweet Tooth and Zzzs
Does sugar affect sleep? Read this to understand the link between sugar and zzzs and how to manage your sugar intake for better sleep quality.
Got a sweet tooth? Consider thinking twice about indulging in sugary food or drinks close to bedtime or having too much of it, period. In case you didn’t know, too much sugar could cause an unrestful night of tossing and turning in bed — not to mention other health problems like diabetes and obesity.
We’re not about to tell you to give up sugar for good. It’s a matter of knowing how to manage your intake so it doesn’t botch sleep quality and overall health. And that’s precisely what this article aims to cover. Also, we’ll discuss how sugar affects your sleep cycle and why it can energize you and make you sleepy.
Let’s get started.
Key Takeaways
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Consuming too much sugar, especially before bedtime, may harm sleep quality and potentially lead to sleep disorders.
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Sleep deprivation can negatively impact blood sugar levels by decreasing insulin sensitivity, increasing cravings, weight gain, and a higher risk of diabetes.
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Managing sugar intake is essential, as excessive consumption can lead to various health issues besides harming sleep quality.
Table of Contents
How Does Sugar Affect Sleep?
Too much sugar consumption (especially before bedtime) can harm sleep quality. It can cause a spike in your blood sugar levels, making it difficult to hit the sack. Your blood sugar levels naturally increase at a healthy amount during sleep. Adding more sugar to the mix can have the opposite effect.
A study published in the National Library of Medicine found that “poor sleep quality was significantly related to higher added sugar intake.(1)” (If you have insomnia, it’s worth looking at how much sugar you have in your diet. It may be a factor.)
Meanwhile, Early Bird by Amerisleep says, “Consuming high amounts of sugar can lead to sleep disruptions and the development of sleep disorders. Added sugars found in various foods can impact your ability to stay asleep and achieve a restful night’s sleep.(2)”
Another way consuming too much sugar affects sleep is its negative impact on hormonal balance. It triggers the release of cortisol and insulin. You’re likely wondering why that matters. Well, cortisol and insulin can interfere with deep sleep, which is a critical phase of the sleep cycle.
Consuming sugar also affects growth hormone levels, which your body needs to regenerate cells. It can also cause your blood sugar levels to fluctuate. Your body must work harder to regulate blood sugar fluctuations, disrupting sleep cycles and causing frequent awakenings throughout the night.
It’s important to note that more research is needed on sugar and its link to sleep. However, one thing is clear. A balanced diet and watching your sugar intake can help improve your sleep quality.
Does Eating Sugar Before Bed Affect Sleep Quality?
We know how tempting it is to satisfy your sweet tooth, even if it's right before bedtime. Resist the urge because it may mess with your sleep patterns.
We mentioned earlier that consuming sugar may lead to a spike in your blood sugar levels. This spike triggers a release of cortisol. But did you know that it also triggers adrenaline release? Both cortisol and adrenaline are associated with wakefulness and alertness. So, it’s no wonder that sugar can delay sleep onset.
Eating sugar before bed can also cause fragmented sleep. Remember that your body must work harder to regulate blood sugar fluctuations, leading to disrupted sleep cycles. You’ll wake up more throughout the night. One measure of sleep quality is the number of awakenings you have at night. The more you wake up, the poorer your quality of zzzs.
Ah, the perils of the sugar crash. A drop often follows a short burst of perceived energy after eating sugar in energy levels. This drop can leave you restless, making it more difficult to drift off and stay asleep — both factors of good sleep quality.
Does Sleep Affect Blood Sugar Levels?
Okay, so now you know that blood sugar levels affect sleep. But did you know that sleep may also affect blood sugar levels?
In case you didn’t know, your blood sugar levels increase during sleep. This boost isn’t a cause for alarm because it occurs naturally. However, sleep deprivation can have adverse effects on your blood sugar levels.
To understand this better, consider insulin, the hormone that converts food into energy and regulates blood sugar levels. Your body experiences a decrease in insulin sensitivity when you’re sleep-deprived. Decreased insulin sensitivity can lead to an unhealthy increase in blood sugar levels, which puts you at a higher risk of diabetes.
Another way that sleep may affect blood sugar levels is through the hormones leptin and ghrelin. These are responsible for regulating your appetite. Sleep deprivation or interrupted zzzs can cause a hormonal imbalance. You might experience cravings for calory-laden foods, including ones high in sugar. Giving in to these cravings creates a cycle of poor sleep and fluctuations in blood sugar levels. (Not to mention weight gain.)
Brian Wojeck, MD, MPH, an endocrinologist for Yale Medicine, says, “Leptin levels typically rise during sleep, so if you aren’t getting enough sleep, your leptin levels decrease, so you feel hungrier and are, therefore, likelier to eat excessively and gain weight. Likewise, sleep disruptions of any kind can cause an increase in ghrelin.(3)”
Why Do You Feel Sleepy After Eating Sugar?
Have you ever been sleepy after eating something high in sugar? It may seem strange, considering the common belief that sugary foods energize you (a.k.a. Sugar high).
To a certain extent, that’s true because you may feel a momentary burst of energy after indulging in sugary treats. Emphasis on “momentary” (and by that we mean minutes). The reality is that consuming lots of sugar may lead to fatigue, known as a “sugar crash.”
When you eat sugar, it triggers a release of insulin to regulate your blood sugar levels. The problem here is that a sudden insulin spike can cause your blood sugar to drop rapidly, leaving you tired and sleepy.
When you eat sugar too close to bedtime, you might experience that crash. However, this isn’t good news for your sleep quality. Earlier, we mentioned that high blood sugar levels can lead to disrupted sleep cycles and poor sleep quality.
How Do You Manage Sugar Intake for Better Sleep Quality?
Let’s face it. Cutting sugar out entirely from your diet isn’t realistic. However, it’s wise to be mindful of your sugar intake. Apart from disrupting sleep, added sugar can lead to the following:
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Cardiovascular disease
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Diabetes
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High blood pressure
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Chronic inflammation
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Obesity
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Non-alcoholic fatty liver disease
That’s why having a handle on your sugar consumption is essential. Here are a few practical tips to help you manage your intake.
If you must have a sweet treat before bedtime, make it at least 3 hours before sleep. Doing so minimizes the harmful impact sugar may have on your sleep cycles.
Next, choose your sugars wisely. For example, pick honey and fresh fruit over that decadent slice of chocolate cake. (Boring, maybe. Brilliant, yes.) Natural sugars are gentler on your body. Plus, fruits have tons of other nutrients that’ll benefit your health.
Water benefits your health in many ways, including helping regulate blood sugar levels. Endocrine disorder specialist Sonya Khan, M.D., told the MD Anderson Cancer Center that “Water helps your kidneys filter out excess sugar through urine,” and “ the more hydrated you are, the more urine production you’ll have, which flushes out sugar in the body.(4)” In short, stay hydrated!
Yes, you can enjoy sugary treats, but moderation is key. Practice portion control and avoid stuffing yourself silly in one sitting.
It may sound totally unrelated, but it isn’t: Regular exercise helps improve insulin sensitivity and sleep quality. The American Diabetes Association says, “Physical activity can lower your blood glucose up to 24 hours or more after your workout by making your body more sensitive to insulin.(5)”
What Are Foods That Promote Better Sleep? (And Help Manage Blood Sugar)
Managing your sugar intake can benefit your sleep quality and overall health. Besides, you have other options. There are other delicious foods out there that’ll help you sleep better. Some of these may even help manage your blood sugar levels.
Here are a couple:
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Consider complex carbohydrates. Examples include whole grains and oats, peas, potatoes and corn. Not only do complex carbs increase your blood sugar slower than simple carbs, but they also may boost your melatonin levels for better sleep.
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Another option is foods that are rich in tryptophan. Turkey, nuts and seeds are some examples. Tryptophan helps your body produce melatonin, the sleep hormone. One study found that it also may suppress the increase of blood glucose levels.
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Certain herbal teas promote relaxation, helping you unwind before bed. Valerian root, passionflower and chamomile are some examples. Medical News Today says that chamomile, according to several studies, may lower blood sugar levels for diabetics(6).
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You’re probably already familiar with drinking warm milk as a sleep aid. It contains tryptophan, which can help you relax for good sleep. (By the way, you may also want to try moon milk. It’s a combination of warm milk and ashwagandha powder.)
Eating these foods is a great way to satisfy your sugary cravings while helping you sleep better. (Some even help manage your blood sugar levels.)
Conclusion: Balancing Your Sweet Tooth and Sleep for Better Health
We hope this blog post gave you the information you need on the impact of sugar on sleep (and vice-versa).
Now you know the potential adverse effects of excessive sugar on your sleep quality. You’re also aware that it's not just your sleep quality that’s at risk when you overeat sugar. Other aspects of your health may suffer, too. That’s why being mindful of your intake is essential.
Unless you have an existing health condition, there’s nothing wrong with enjoying a sweet treat now and then. All you have to do is remember the tips for managing your sugar intake.
Remember that sleep plays a significant role in keeping you healthy. It allows you to take on every day like a boss and ultimately live your best life. Apart from being mindful about your diet, practice good sleep hygiene.
Sleep hygiene includes establishing and sticking to a consistent sleep-wake schedule. It also means keeping your sleep space dark, cool and quiet. (If you need help in that department, check out our sleep masks and sleep add-ons collection.)
Let us know if this article helps you manage your sugar intake to get the deep and restorative sleep you deserve by commenting below!
Sweet dreams!
Sources:
(1) "Relationship Between Added Sugar Intake and Sleep Quality Among University Students: A Cross-sectional Study.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC8848117/. Accessed 29 November 2024.
(2) “Does Sugar Affect Sleep?” Early Bird by Amerisleep, amerisleep.com/blog/sugar-and-sleep/. Accessed 29 November 2024.
(3) “The Connection Between Sleep, Diabetes, and Obesity.” Yale Medicine, www.yalemedicine.org/news/sleep-diabetes-and-obesity. Accessed 29 November 2024.
(4) “6 tips to lower your blood sugar.” MD Anderson Cancer Center, www.mdanderson.org/cancerwise/how-to-lower-your-blood-sugar--follow-these-steps.h00-159623379.html. Accessed 29 November 2024.
(5) “Blood Glucose and Exercise.” American Diabetes Association, diabetes.org/health-wellness/fitness/blood-glucose-and-exercise. Accessed 29 November 2024.
(6) “What are the benefits of chamomile tea?” Medical News Today, www.medicalnewstoday.com/articles/320031. Accessed 29 November 2024.
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