The Relationship Between Sleep and Your Blood Sugar Levels
The relationship between sleep and your blood sugar levels is quite complex. Research shows that sleep plays a critical role in fighting diabetes and keeping your blood sugar levels in check. Too little sleep can actually raise your blood sugar levels, particularly if you have type 2 diabetes, so you should take steps to catch as many zzz’s as you can.
So, how do your blood sugar levels affect your sleep and what steps can you take to get more rest? Let’s take a look.
The Relationship Between Sleep and Blood Sugar Levels
Sleep has a very important role to play in maintaining and regulating blood sugar levels. Over the past few decades, a reduction in the amount of sleep people are getting has coincided with an increase in the rates of diabetes and obesity. However, at the moment, there isn’t a simple formula that explains the relationship between the amount of sleep we need and the increase or decrease in glucose levels.
Sleep Can Raise and Lower Blood Sugar Levels
If you’re struggling to get a good night’s sleep, it may be due to blood sugar levels that are either too high or too low. Sleep can both raise and lower your glucose levels, with blood sugar levels rising naturally at night and restorative sleep thought to lower unhealthy blood sugar levels by promoting healthy systems.
The following factors are all thought to influence the relationship between sleep and blood sugar levels:
- The time of day you sleep
- Your age
- The amount of time you sleep for
- The stages of sleep you experience
The complexity of the relationship between sleep and blood sugar levels means that it’s pretty much impossible to use sleep to control your glucose levels. Instead, you’re better off taking steps to control your glucose levels during the day so you can get a good night’s sleep at night.
How to Regulate Your Blood Sugar Levels to Help You Sleep
1. Focus on Controlling Your Blood Sugar
Manage your blood sugar effectively throughout the day by focusing on lower glycemic foods that help you avoid the fluctuations of high and low blood sugars that can disrupt your sleep.
2. Do Regular Physical Activity
Exercising most days of the week contributes to improved blood sugar management and can boost the quality of your sleep. Aim to exercise for at least 30 minutes four or five days a week.
3. Try to Maintain a Healthy Weight
If you’re overweight, losing 10% of your body weight can lead to better blood sugar control and reduce the risk of other sleep-affecting conditions such as sleep apnea.
4. Eat Plenty of Protein
Making high-quality sources of protein such as chicken, eggs, and seafood an integral part of your diet and eating it throughout the day can help you manage your blood sugar levels more effectively.
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