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Many people complain of high blood sugar levels despite following recommended lifestyle changes – low GI diets, medication and regular exercise routines. It turns out that lack of sleep can also affect your glucose levels in many ways. When you are not well rested, your hormones that work towards regulating your appetite and metabolism can go haywire and you may eat too much resulting in increased blood sugar. There is evidence that lack of sleep makes the body handle insulin less efficiently, which can lead to insulin resistance. This is one of the hidden factors behind high sugar in the bloodstream and making your diabetes go out of control. (Also read: To prevent blood sugar from increasing, drink a cup of cinnamon tea every day, know all the benefits)
Research highlights sleep as a significant factor in your diabetes risk. According to several studies, sleep, both in terms of quantity and quality, affects a patient’s ability to control their metabolism in type 2 diabetes. Both long and short periods of sleep may increase the risk of developing type 2 diabetes. Sleep is important for controlling how the body uses glucose, and irregular sleep patterns may increase the risk of developing type 2 diabetes and insulin resistance.
5 ways sleep affects your blood sugar
Dr. Parineeta Kaur, Senior Consultant- Internal Medicine, Aakash Healthcare, New Delhi explains five ways in which inadequate sleep can contribute to high blood sugar.
1. Increase in insulin resistance
When you don’t get enough sleep, your body’s ability to use insulin effectively is reduced. Insulin is important for regulating blood sugar levels by helping glucose enter cells for energy. However, lack of sleep can lead to insulin resistance, where cells become less responsive to insulin. As a result, glucose remains in the bloodstream, causing blood sugar levels to rise.
2. Hormonal imbalance
Lack of sleep disrupts the balance of hormones involved in regulating appetite and metabolism, such as cortisol, ghrelin and leptin. Elevated levels of cortisol, known as a stress hormone, can increase blood sugar levels by promoting gluconeogenesis, the process by which the liver produces glucose. Additionally, disrupted levels of ghrelin and leptin may contribute to overeating and weight gain, leading to insulin resistance and blood sugar disturbances.
3. Impaired glucose tolerance
Studies have shown that insufficient sleep can impair glucose tolerance, making it more challenging for your body to effectively process and control blood sugar levels. Lack of sleep impairs the body’s ability to manage glucose metabolism, leading to increased blood sugar levels even after eating carbohydrates.
4. Increased craving for food
Lack of sleep is linked to increased cravings for high-calorie, sugary foods. This can lead to excessive calorie intake and poor dietary choices, which further contributes to insulin resistance and elevated blood sugar levels. Additionally, lack of sleep can affect the brain’s reward centers, making it harder to resist unhealthy food temptations.
5. Disrupted circadian rhythm
Your body’s internal clock, known as the circadian rhythm, plays an important role in regulating a variety of physiological processes, including metabolism and blood sugar control. Disrupted sleep patterns, such as irregular sleep-wake cycles or shift work, can disrupt circadian rhythms and lead to disturbances in blood sugar levels. This disruption can impair insulin sensitivity and glucose tolerance, increasing the risk of developing type 2 diabetes over time.
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