Blood sugar is the amount of glucose present in the body. Glucose in the body comes from the foods you eat. The blood carries glucose to the cells of the body in the form of energy.
To research shows that blood sugar levels generally rise when a person sleeps. However, blood sugar fluctuations that occur at night and during sleep are normal and not a concern for most healthy people. But sleep deprivation is cause for concern because it can have a negative effect on your blood sugar levels.
People with diabetes are at greater risk for blood sugar-related problems due to sleep deprivation. Another consequence of poor sleep is unhealthy sugar cravings. Your body feels low in energy after waking up from insufficient sleep. As a result, you feel the urge to eat something salty or sweet.
In most cases, lack of energy and proper hydration levels can lead to unhealthy sugar cravings. As a result, it leads to an increase in blood sugar levels.
Chronic sleep deprivation can cause high blood sugar and eventually lead to insulin resistance. Constant sleep deprivation increases the risk of obesity and type 2 diabetes. In addition, a lack of sleep makes you more dehydrated. The body depletes the tissues by draining more water to reduce high sugar levels.
The HealthifyPro 2.0 lets you use technology effectively, and coaches assess your drinking and eating habits to guide you in changing your blood sugar.
Diabetes and Sleep: What the Research Says
A to study suggests that 7-8 hours of sleep is recommended for an adult to keep their body functioning properly. Most health problems these days have a common cause: an irregular sleep cycle. Both excessive sleep and sleep deprivation have adverse effects on your health.
One of the harmful health issues directly related to irregular sleep is the body’s blood sugar level. A constant disruption of blood sugar can increase the risk of diabetes.
Other health problems that can arise due to sleep problems are obesity and heart problems. A to study says that people with diabetes are more prone to kidney, eye or heart disease.
Stable blood sugar lowers the likelihood of chronic health problems, especially heart disease and stroke. To research reveals that people with diabetes have an increased risk of heart attack.
Sleep and blood sugar levels: the association
People with diabetes (type 1 or type 2) have high or low blood sugar levels. Blood sugar levels in diabetic patients depend on the insulin performance of the body.
When the pancreas does not release insulin or does not release enough, the condition is known as type 1 diabetes. On the other hand, type 2 diabetes is a condition in which the body does not react correctly to insulin (also called insulin resistance).
A to study reports that people with diabetes are at higher risk of stroke or heart disease. Therefore, they should lead a healthy lifestyle and track their blood sugar levels.
The fundamentals of a healthy lifestyle involve getting enough sleep and the least amount of stress. So, if you have diabetes, you need to prioritize your sleep and make sure you give your body enough rest as these factors are proportional to your blood sugar levels.
One analysis shows that people who sleep less than 6 hours are at risk of having type 2 diabetes. It also shows that those who sleep more than 9 hours can get diabetes. So, just as a healthy diet and regular physical activity are essential for a fit body, sleep also plays a vital role. Additionally, sleeping less than 6 hours can release excess cortisol, which causes insulin resistance and blood sugar spikes.
Note from The Fitness Freak
The quality and quantity of sleep have an equal impact on physical and mental health. Inconsistency in sleep patterns can lead to type 2 diabetes, obesity, heart problems, etc. Poor sleep leads to a reduced ability to control blood sugar. It causes an increase in insulin resistance, which is directly responsible for the increase in blood sugar.
Sleep and the different types of diabetes
There are two categories of blood sugar irregularities:
- High blood sugar or hyperglycemia
- Low blood sugar or hypoglycemia
Hyperglycemia
Hyperglycemia occurs when there is a lack of insulin in the body and too much sugar in the blood. Stress, lack of sleep, etc. can all lead to hyperglycemia.
For example, your hours and the quality of your sleep affect your mood and vitality. Sleep deprivation or poor sleep causes lifelong stress. Also, people with type 2 diabetes have high blood sugar because their body cannot use insulin. Those taking steroids for any other health condition may also face hyperglycemia.
To research reveals that the body prepares for awakening between the early hours of the morning, resulting in the release of growth hormones. As a result, people with diabetes have high blood sugar early in the morning. This is called the dawn phenomenon. The dawn phenomenon is the result of the release of growth hormones.
Hypoglycemia
Low blood sugar occurs when sugar levels drop too low. For human cells to function properly, there must be enough sugar present. Low blood sugar can cause anxiety, headaches, and other central nervous system problems.
According to a to study, untreated extreme hypoglycemia can lead to loss of consciousness, seizures, or even death. Very low blood sugar levels are known as insulin shock. A to study also shows that hypoglycemia causes nightmares and crying during sleep.
Hypoglycemia often occurs when a person has not eaten anything for several hours. Food stored in the body is broken down into glucose with the help of the hormone insulin produced by the pancreas.
Possible causes of low blood sugar in someone with diabetes include skipping meals, taking doses of insulin or medications, drinking alcohol and alcohol, etc. Muscle and liver store extra glucose in the form of glycogen.
Note from The Fitness Freak
An irregular sleep cycle and/or sleep deprivation can be one of the many reasons that lead to diabetes. Although it doesn’t directly affect your blood sugar, sleep plays a vital role in blood sugar regulation. Therefore, it is best to ensure you get enough sleep to prevent and control diabetes and other physical and mental health issues.
Indicators of unhealthy blood sugar levels
If a person experiences high blood sugar overnight, observe the following symptoms that require immediate action to regulate blood sugar.
However, there are some common symptoms of high blood sugar experienced day or night, including:
- Weakness
- blurred vision
- Shortness of breath
- Confusion
- extreme thirst
- Excessive or frequent urination
In case of hypoglycaemia, you should pay attention to the following symptoms:
- I’m hungry
- Feeling tired
- Dizziness
- Sweat
- Trembling
- beating heartbeat
- turn pale
- Weakness
- Seizures
- Pass out or collapse
- Difficulty concentrating
Numerous studies suggest that people who sleep less than 6 hours tend to develop irregular eating habits and get used to eating unhealthy foods that directly lead to weight gain. Sleep deprivation has the following symptoms:
- Lack of concentration or difficulty remembering
- Fatigue
- Mood swings
- Stress
- Fertility issues
- Irritability
- Body weight changes
Natural ways to improve sleep and regulate blood sugar
In case of hyperglycemia
If a person is at risk of hyperglycemia or currently has high blood sugar, it is essential to bring the hyperglycemia back to normal levels. You can adopt the following ways to lower high blood sugar levels:
Dietary modifications
Your eating habits are an indicator of your overall health and well-being. A healthy and nutritious diet is essential to prevent high blood sugar. You need to limit carbohydrate intake in your diet to regulate your insulin levels. Also avoid refined and processed foods. Instead, you should include the following in your diet.
- Omega-3 fats like salmon, flax seeds, soy, fish, eggs, legumes, and beans
- Whole grains such as brown rice, rolled oats and barley. Avoid foods made with white flour like bread or pasta
- Consume 35g or more of fiber per day for men and 25g of fiber for women
- Eat regularly throughout the day (every 3-5 hours)
Stress management
The most common problem with continuous increase is the problem of “stress”. In literal terms, no one is immune to stress or anxiety. Both of these problems are due to many reasons such as work stress, family stress, financial crisis stress, etc.
The younger generation and teenagers are facing anxiety and stress due to competition and peer pressure. It is impossible to completely avoid stress. But, there are ways to reduce the level of stress or manage it effectively. Stress management can be done by following these recommendations:-
- At least 7 to 8 hours of sleep per night
- 30 to 40 minutes of brisk walking
- In progress
- Regular exercise
- Yoga and meditation
- Deep breathing and mindfulness practice
- Build these activities into a routine that helps the mind relax and take time for a favorite pastime.
weight management
Weight loss is essential for overweight people and those with high blood sugar. A to study reveals that losing 1 kg reduces blood pressure by approximately 1 mmHg. It also becomes essential to maintain a healthy waistline while shedding pounds. As your weight increases, your blood sugar level also increases.
Routine exams and regular blood pressure monitoring
It is essential for anyone struggling with hyperglycemia to measure their blood sugar at regular intervals. Also, it is advisable to measure the blood sugar levels daily or at frequent intervals depending on the prescription given by the doctors. It is also advisable to consult a doctor frequently to see if there are any additional precautions or to follow a particular diet.
In case of hypoglycemia
For low blood sugar, the underlying cause must be known. People with low blood sugar should consume healthy foods or drinks with natural sugar, such as juices, honey, syrup, glucose tablets, etc.
You can introduce the following remedies into the routine of people struggling with low blood sugar:
- Regular routine exercises such as running, walking, and swimming
- Proper diet and focus on low carb intake
- Include fiber-rich soluble foods in the diet such as fruits, vegetables, whole grains, and legumes
- Drink plenty of water and stay hydrated
- Chew food properly and eat slowly
- Focusing on the quality and quantity of sleep is both very important for a healthy body and mind.
Sleep improvement
Coming now to the remedy for balancing and improving sleep, it is essential to follow a routine or a schedule to manage sleep habits. Even if one tries to achieve this, it will take some time before finally getting the desired result.
Night shifts, excessive screen time, stress, overthinking, anxiety, unhealthy food, and improper daily schedule are some of the reasons that contribute to sleep difficulties. Adding the following lifestyle measures can help establish an appropriate sleep schedule:
- Exercise regularly
- Take a warm, relaxing bath before bed
- Have a proper or fixed bedtime routine
- Reduce screen time at least 1-2 hours before bedtime
- Follow a healthy and balanced diet
- Reduce long naps during the day
- Get into a quiet, dark environment before going to bed
- Do sleep-related yoga, such as sleep meditation or Yoga Nidra
Takeaway meals
In summary, sleep has a direct effect on blood sugar. Sleep and blood sugar influence each other. As contradictory as it may seem, insufficient or insufficient sleep can raise or lower blood sugar levels in the body.
A disruption in the number of hours of sleep or even a night puts a person at risk for increased blood sugar levels. Factors that affect a person’s blood sugar and sleep depend on age, diet, specific time of day, sleep time, and sleep time.
People with normal blood sugar levels should keep their lifestyle on a healthy track and minimize the risk of getting heart problems, obesity, or blood sugar levels.
Simple habits that one can incorporate into the daily routine include a fixed sleep schedule, following a healthy diet, exercising regularly, and staying away from stress.
As the stress and anxiety of everyday life increases, health and sleep require focus and improvement. Adequate amounts of sleep not only have physical benefits but also mental benefits.
For example, better sleep reduces the risk of blood sugar problems, which can be life-threatening in the long run. Additionally, good sleep and a healthy body can reduce stress and anxiety and help achieve optimal blood sugar levels.
