If you’re regularly waking up during the night and struggling to get back to sleep, chances are it’s a blood sugar imbalance at play.
We often discuss signs of fluctuating blood sugar levels when you’re awake, such as feeling shaky or irritable between meals but it’s also bad news for catching those quality zzzzzzs.
THE BLOOD SUGAR ROLLER COASTER
Whether you’re eating a diet high in refined carbs (and low in fat, protein and fibre) or simply drinking too much coffee and stressing too much, this will cause your blood sugar levels to yo-yo throughout the day.
With every rapid spike in blood sugar we have the potential for reactive hypoglycemia (a rapid drop in blood sugar as insulin steps in to it’s job of shuttling glucose into the cells), the roller coaster continues as your body tries to level your blood sugar back out (expect all the sugar cravings!).
These fluctuating levels don’t just grind to a halt at bedtime, they will continue throughout the night.
So unless you’re getting up for a midnight snack (not recommended), your body has to use it’s own nifty mechanisms to raise your blood sugar back to healthy levels. This includes your adrenal glands coming to the rescue by releasing stress hormones (cortisol and adrenaline) to raise your blood sugar.
SO HOW DOES THIS AFFECT YOUR SLEEP?
Quite simply the rise in stress hormones will not only raise your blood sugar, it will also wake you up! So if you’re finding you’re regularly waking up between 1-3am, this could well be why (your blood sugar is all over the place).
Other related symptoms are waking up with a racing heart rate and in a pool of sweat (both of these are potential responses to the spike in stress hormones). Yes night sweats aren’t just a menopausal symptom!
THE VICIOUS CYCLE OF SUGAR CRAVINGS
You’ll also probably notice that you have more sugar/carb cravings when you’re tired. This is because poor sleep also results in depleted levels of leptin (our satiation hormone) and raised levels of ghrelin (our hunger hormone). This means you are more likely to lean towards grazing on high energy foods after a night of poor sleep and the mighty roller coaster continues.
SO HOW CAN YOU BREAK THE CYCLE?
Here’s my top tips for balancing your blood sugar and catching those quality zzzz’s:
Avoid eating high carb meals late at night, aim to finish eating at least 2 hours before bed.The overnight fast is also key for improving your insulin sensitivity, giving your digestion a break and promoting autophagy (your cellular clear up system).
Add plenty of fat and protein into your evening meal, this will help to slow down the absorption of carbs for a steady increase in blood sugar rather than a rapid spike.
Eating the fat/protein/fibre first before any carbs is also a great hack to reduce the glucose response to a meal.
If you know that you suffer with hypoglycemia (low blood sugar) don’t be a hero and go completely zero carb in the evenings, have some whole carbs with your evening meal such as root vegetables, wild rice, quinoa etc. This is also a good way to lower cortisol (your wake hormone), carbs lower cortisol.
Avoid high intensity training sessions in the evening, not only do these raise cortisol but it will also spike your blood sugar. It’s best to hit these sessions earlier in the day if possible.
However, some gentle exercise after your evening meal can be very beneficial to help mitigate a blood sugar spike (active muscles use glucose without the need for insulin). This could be as simple as unloading the dishwasher or a stroll around the block, it doesn’t need to be a full workout!
Avoid excess caffeine throughout the day, not only is it going to keep you awake but will also be contributing to blood sugar spikes.
Take steps to reduce/manage stress levels as we know the stress response promotes a rise in blood sugar. Daily habits such as meditation, breath work, yoga or journalling can all be helpful.
To further promote a healthy circadian rhythm (sleep wake cycle), try to reduce blue light in the evenings (blue light blockers can be a great tool) and expose yourself to daylight and movement first thing to promote your cortisol awakening response.
As always, I hope this has been helpful and given you some practical tips for improving your blood sugar balance for a great night’s sleep!
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The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding your health.