Why You Wake Up in the Middle of the Night...
Dec 16, 2024The Link Between Blood Sugar and Sleep
You are exhausted. You've dreamt all day of finally hitting the pillow and easing into a night of restful sleep.
When suddenly you are awoken at 3am for no apparent reason. Maybe you can go back to sleep, maybe you can't.
Either way, you are irritated and exhausted and when your alarm goes off at 6am, you are groggy and begrudgingly get out of bed.
This is one of the #1 complaint I hear from my clients.
Sleep is supposed to be effortless and automatic. So what gives?
If you’ve been struggling with restless nights or waking up at odd hours, your blood sugar levels might be to blame. The relationship between blood sugar and sleep is a two-way street: poor sleep can lead to imbalanced blood sugar, and unstable blood sugar can disrupt your sleep. Let’s explore how this “blood sugar rollercoaster” impacts your ability to get a good night’s rest and practical steps you can take to smooth the ride.
1. Why Stable Blood Sugar Matters for Sleep
- Cortisol’s Role: When your blood sugar dips too low during the night, your body releases cortisol (a stress hormone) to bring it back up. Unfortunately, this cortisol spike can wake you up—and keep you awake.
- Insulin’s Impact: On the flip side, eating foods that spike your blood sugar before bed can trigger an overproduction of insulin, throwing your hormones out of balance and making it harder to fall or stay asleep.
- Energy and Recovery: Stable blood sugar levels at night help your body stay calm, allowing you to wake up refreshed, energized, and ready to take on the day.
2. Foods to Help Stabilize Blood Sugar Before Bed
A well-chosen bedtime snack can be a game changer for your sleep. Here are some blood sugar-friendly options:
- Complex Carbohydrates: Whole grains, sweet potatoes, and legumes release glucose slowly, providing steady energy for your body throughout the night. If you are insulin resistant, this may backfire, so it’s good to know what your blood sugar numbers are and how you react to food. I recommend a Continue Glucose Monitor to all of my clients struggling with sleep and energy. You can find my favorite one here.
- Healthy Fats: Avocado, nuts, and seeds keep you feeling full and prevent sugar spikes.
- Protein-Rich Options: Foods like turkey, yogurt, and cottage cheese contain tryptophan, an amino acid that helps your body produce melatonin, the sleep hormone.
3. Evening Habits to Support Blood Sugar Balance
- Eat a Balanced Dinner: Include protein, healthy fats, and complex carbs in your evening meal to keep your blood sugar stable overnight. Make sure these are foods that do not spike your blood sugar.
- Avoid Late-Night Sugar or Stimulants: Steer clear of high-sugar snacks, caffeine, and alcohol before bed to prevent disruptive glucose spikes.
- Practice Relaxation Techniques: Mindfulness, deep breathing, or gentle stretching before bed reduces cortisol levels, supporting both blood sugar balance and relaxation.
4. Bedtime Snacks for Blood Sugar Control
Here are three simple, sleep-friendly snack ideas:
- Nut Butter with Apple Slices: The fiber in apples and the protein in nut butter prevent blood sugar swings.
- Unsweetened Greek Yogurt with Berries: Yogurt supports gut health, while berries provide antioxidants and sweetness without spiking your blood sugar.
- Hummus with Veggies: This low-glycemic combo offers steady energy while satisfying nighttime hunger.
5. Sleep Hygiene Tips to Improve Blood Sugar Stability
Creating a restful sleep environment also impacts your blood sugar:
- Consistent Sleep Schedule: Going to bed and waking up at the same time daily helps regulate your body’s internal clock, improving both sleep and blood sugar stability.
- Limit Screen Time: Blue light exposure increases cortisol and suppresses melatonin, making it harder to fall asleep.
- Keep Your Bedroom Cool and Dark: A cool, dark space encourages restful sleep and supports insulin sensitivity.
Take Control of Your Blood Sugar for Better Sleep
Restful sleep starts with balanced blood sugar. Small, intentional changes to your diet, evening habits, and sleep environment can make a huge difference. Start by incorporating one or two of these strategies into your routine, and watch how your sleep—and your energy—improves. You don’t have to let poor sleep or blood sugar imbalances hold you back any longer.
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