Have you ever wondered why a bad night sleep makes you feel dull, irritable or even craving sweets? It turns out, your sleep habits will be doing more than tired of you – they can throw your blood sugar out of the balance.
A new study by China’s Westlake Laboratory of Life Sciences and Biomedicine has highlighted a strong link between insufficient sleep and irregular blood sugar levels, a factor that can increase the risk of diabetes and other metabolic disorders.
Sleep-System Connection
We all know that sleep is essential for overall health, but researchers have now discovered how much both of you sleep and when you go to bed, your body can significantly affect your body’s ability to regulate blood sugar. Using the data of continuous glucose monitoring (CGM), scientists tracked the sleep patterns and blood sugar of sleeping more than 1,100 adults between 46 to 83 years of age as part of Guangzhou nutrition and health studies.
What he got was about to open the eye-people who used to sleep less continuously or went to bed late, their blood sugar levels experienced more fluctuations. This means that their body struggled more to maintain the level of stable glucose, which is important for metabolic health and prevention of diabetes.
How Much Sleep Do You Really Need?
In the study, participants were divided into four sleep categories, on the basis of how much comfort they got every night:
- Severe inadequate sleep (4-4.7 hours)
- Medium insufficient sleep (5.5-6 hours)
- Light inadequate sleep (6.8-7.2 hours)
- Adequate sleep (8-8.4 hours)
Not surprisingly, people who used to experience the lowest blood sugars continuously, but even those who were not sleeping enough – between 5.5 to 7 hours – showed symptoms of high glycemic variability. On top of him, even while sleeping, it matured.
The study identified groups at the time of two sleep: early sleepers and late sleepers. Those who stayed late, had 1.18% more glycemic variability, while those who slept less hours and went to bed late, the worst blood sugar control.
Why is this thing?
Blood sugar fluctuations are not a matter of concern only for people with diabetes – they affect energy levels, signs of hunger and overall health. When the blood sugar is unstable, it can lead to increased crawings, dull metabolism and high risks of insulin resistance over time.
Already for people at risk of diabetes, this research highlights not only to eat and exercise well, but also to prioritize sleep as part of a healthy lifestyle.
How to improve sleep for better blood sugar control
Want to promote your metabolism? Try these simple sleep -friendly habits:
- Targets for 7-8 hours of sleep per night – Your body needs this time to regulate hormones and support metabolic function.
- Set a consistent sleeping – Going to bed at the same time every night helps to regulate your internal clock.
- Avoid screen before bed – Blue Roshni from phone and TV can delay melatonin production, making it difficult to sleep.
- Limit late night snacks- Eating too close at bedtime can cause glucose spikes that disrupt sleep.
- Get morning sunshine – In the beginning of the day, exposure to natural light helps to set your circadian rhythm for better sleep at night.
If you want to improve your health, do not only focus on diet and exercise – also your sleep habits. As this study shows, taking enough rest and maintaining a consistent sleeping can be important to keep your blood sugar stable and reduce the risk of metabolic issues.
So, next time you think of staying late to laying another episode or scrolling through social media, consider it: Your sleep may be a missing piece in your wellness puzzle.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
