How are you getting on? Have you had any side effects from cutting down sugar over the past few days? Sometimes we feel more tired in the first few days whilst the body is adapting to use other fuel from proteins and fats as well as the lower dose of glucose now in the bloodstream. The body will adjust. Today we take a brief look at Sleep and blood sugar levels.
If you are having issues, you may have some insulin insensitivity. If you want to know more about this, here is a great introduction video: https://www.youtube.com/watch?v=-niNDZrBZVA
SLEEP & Blood Sugar
There is a connection between the amount of sleep you get and your blood sugar.
Too little sleep can increase insulin resistance. When we are tired, we feel hungrier the next day and tend to crave starchy foods. Even partial sleep deprivation over one night increases insulin resistance, which can in turn increase blood sugar levels.
A study from 2023 showed that restricting sleep to 6.2 hours or less per night over 6 weeks led to a 14.8% increase in insulin resistance in both pre- and postmenopausal women. Postmenopausal women experienced more severe effects, with a 20.1% increase in insulin resistance. Additionally, premenopausal women showed an increase in fasting insulin levels, while postmenopausal women exhibited rises in both fasting insulin and fasting glucose levels.
When we sleep, our cortisol levels drop. Cortisol, is otherwise known as the “stress hormone”. It has multiple functions in the body.
They begin to pick up again around three in the morning, in the hours before we wake up. In fact, this is why many people experience the DAWN EFFECT – an increase in blood sugar in the morning triggered by higher cortisol.
If we don’t get enough sleep, we disrupt the cycle. Poor sleep over time, including not enough sleep and inconsistent bedtimes and wake times, can lead to chronically high cortisol levels.
By going to bed at the same time every night and aiming for at least 7 hours of sleep, you can keep cortisol levels down, which will lower your stress throughout the day.
Circadian rhythms play a significant role in how your body processes food, with disruptions in insulin sensitivity and fat metabolism occurring when meals are consumed late at night.
To prevent negative effects of late-night eating, aim to have your last meal at least three hours before bedtime, keep portion sizes reasonable, and focus on protein, healthy fats, and fibre while minimising refined carbohydrates.
In order to get the best sleep make sure you:
- Are off electrics computer/iPhone at least 1 hour before bed.
- Are in dim lights or candlelight and not bright light after sunset.
- Ensure your room is cool enough to sleep.
- Avoid any stimulating music, tv or uncomfortable conversation before bed.
- Avoid eating 2-3 hours before bed.
HEALTH HACK
DID YOU KNOW THAT HEAT CAN IMPROVE BLOOD SUGAR LEVELS & MAY HELP YOU FALL ASLEEP FASTER.
Heat exposure such as a bath before bed, will cause heat to be released from the body and give a cooler core body temperature which aids sleep.
Vasodilation: Higher temperatures cause blood vessels to widen, improving blood flow and potentially aiding insulin absorption to reduce blood sugar levels. Heat Shock Proteins: Elevated temperatures stimulate heat shock proteins, which have anti-inflammatory properties and may enhance insulin sensitivity. Heat Therapy Options Incorporating heat therapy can be as simple as:
- Hot bath immersion.
- Infrared heating mats.
- Sauna sessions for relaxation and metabolic benefits.
