If you’re having trouble sleeping, what you had for dinner or that late-night snack may hold a clue as to why.
One factor, however, is a constant: The proper Mediterranean diet is notably void of refined sugar.
How Sugar and Sleep Are Connected
A diet rich in refined carbohydrates and sugar can negatively affect your night’s sleep in multiple ways. A high intake of sugar throughout the day or before bed leads to high levels of glucose in the blood. Since what goes up must come down, a spike in blood sugar levels will lead to an inevitable crash. If this crash happens while you are asleep, fluctuations in hormones such as insulin and cortisol that are working to bring your blood sugar back to balance can wake you up and disrupt your sleep patterns.3 Ways Sugar Can Affect Your Sleep
A peer-reviewed cross-sectional study on patients with Type 2 diabetes concluded that, in general, those with higher blood sugar levels experience poor sleep. A separate study found that 62 percent of adults with blood sugar levels in the prediabetes range also experience poor sleep.Julie Pace, a registered functional dietitian nutritionist and the owner of Core Nutrition Health and Wellness, told The Epoch Times in an email: “When and what you have for your evening meal can significantly impact both your blood sugar levels and the quality of your sleep. Consuming foods rich in sugar and refined carbohydrates can cause abrupt fluctuations in blood sugar levels.
“Elevated blood sugar, for instance, can disrupt sleep by prompting heightened alertness, increased urination, and sensations of thirst and discomfort. Similarly, a sudden drop in blood sugar can trigger the release of stress hormones like cortisol and adrenaline, disrupting the body’s ability to relax and fall asleep.”
1. Frequent Urination
Fluctuations in blood sugar levels can affect how often you need to urinate. High blood sugar levels can cause an increase in urine production, leading to more frequent urination. And low blood sugar levels can cause a decrease in urine production, leading to infrequent urination.2. Night Sweats
Blood sugar levels can affect body temperature in a few ways. When blood sugar levels are high, the increased loss of fluids through urine can lead to dehydration. Dehydration can make it more difficult for the body to regulate its temperature and can cause body temperature to rise.In contrast, when blood sugar levels are low, the body can shiver and generate heat to maintain its core temperature. To compensate for a drop in blood sugar levels, the body produces adrenaline, which causes blood vessels to narrow and sweat glands to activate. This can result in clammy and sweaty skin in the middle of the night. Additionally, fluctuations in blood sugar levels can affect blood flow and circulation, affecting body temperature.
3. Vivid Dreaming
More research is needed to understand the relationship between blood sugar levels and dreams. However, there is evidence of a link between a drop in blood sugar and vivid dreaming. Blood sugar dips while you are asleep are linked to nightmares and crying out in the middle of the night without recollection. A clinical case report published in 2019 found that a patient with Type 2 diabetes who was displaying abnormal sleep behavior due to hypoglycemia saw a halt in the episodes after an adjustment of his insulin dosage. Additionally, research supports that bad dreams in those with Type 2 diabetes are associated with poor glycemic control.How to Balance Your Blood Sugar Before Bed
If blood sugar dips keep you up at night, a simple snack with the right balance of macronutrients before bed can help you sleep more soundly. Snacks that are low in carbohydrates and high in protein can help ensure a good night’s sleep. High carbohydrate intake is associated with significantly lower sleep quality.“When choosing a bedtime snack to help regulate blood sugar, try apple slices with peanut butter, hummus with raw celery or carrots, or try avocado slices with hemp seeds on whole wheat toast,” Ms. Pace said.
Waking up at certain times of the night, frequent urination, temperature fluctuations, and vivid dreams can all indicate your blood sugar may be off. To prevent blood sugar drops and spikes while you’re sleeping, it’s helpful to consistently eat a balanced diet that is low in refined sugar. If you’re experiencing frequent blood sugar fluctuations while awake or asleep, it’s important to speak with your health care provider to develop a plan to manage your blood sugar levels.