The Connection Between Sleep and Blood Sugar
Being mindful of sleep hygiene can help you manage your stress and your blood sugar levels.
Sleep affects every single aspect of your nutrition: how much you eat, what you choose to eat, and even how your body and blood sugar respond to food. Studies show that not getting the sleep we need causes an imbalance in our hunger-regulating hormones, increasing those that stimulate appetite and decreasing those that tell us when we’re full. And if you’ve ever noticed an onset of cravings for sweets or junk food after a poor night of sleep, that’s not a lack of discipline: sleep deprivation fuels the production of neurotransmitters associated with cravings for sugary foods and other simple carbs. Studies show that those who get inadequate sleep have increased risk for diabetes, heart disease, obesity, and many other health problems.
Sleep can even impact our blood sugar regardless of what we are eating! A bad night of sleep raises cortisol, or the stress hormone, which promotes an elevation in blood sugar. When we get into a poor sleep pattern, it can leave us with chronically high cortisol levels, making blood sugar harder to manage. Multiple studies have shown that poor or disrupted sleep can cause an elevation in blood sugar levels, independent of diet.
By going to bed around the same time each day and aiming for at least 7 hours of sleep, you can keep cortisol levels down, lowering your blood sugar levels and even reducing those sweet treat cravings.
Here are four small ways to improve your sleep tonight with small, mindful rituals:
Spray some lavender essential oil in your room before bedtime.
You can spray it in your room, on your pillow, or even use a diffuser. Lavender is known for its calming and sleep-inducing properties and can help you wind down as bedtime approaches.
Spend a minute or two tidying up your bedroom before going to sleep.
Remove any clutter or distractions from your nightstand or the area around your bed. A decluttered room helps to declutter your mind, increasing the odds of a more restful night of sleep.
Stop drinking water 1-2 hours before bedtime.
If you tend to wake up in the middle of the night to use the bathroom, try limiting your fluids in the evening, and especially in the hour or two before bedtime.
Keep your bedroom cool.
Research shows that keeping the temperature between 60 - 67°F, or 15.5 - 19.5°C (depending upon your preference) is optimal for sleep. Keeping your bedroom cool can help you get quality rest.