Sleep plays a critical role in maintaining overall health, but what you might not know is just how important sleep is when it comes to regulating your blood sugar. (*),(*) Sleep disturbances are an under-recognized factor in type 2 diabetes (*). Studies show that many sleep problems are associated with insulin resistance, prediabetes, and diabetes. In today’s article, I will review 5 Ways Poor Sleep Quality Impacts Your Blood Sugar Levels, I will also review a few lifestyle habits you can incorporate for better blood sugar control along with some recommendations of some of my favorite supplements to help with blood sugar and poor sleep.

1. Poor Sleep Affects Your Insulin Sensitivity

During sleep, the body goes through various phases, including Rapid Eye Movement (REM) and non-REM sleep. These phases are vital for proper hormonal balance, including the regulation of insulin. Adequate sleep helps enhance Insulin sensitivity.  When you sleep, your body uses this time to repair and well as regulate many hormonal functions. Proper sleep improves insulin sensitivity, allowing your cells to respond more effectively to insulin and absorb glucose from your bloodstream, but poor sleep and interrupted sleep can lead to insulin resistance.

What I find is that many patients who struggle with sleep struggle with some degree of insulin resistance and the more insulin resistance you become, the more your blood sugar bounces all over leading to disrupted sleep patterns. If this sounds like you, you can take my blood sugar quiz here. This quiz can assess your risk for insulin resistance. If you score poorly on the quiz, it’s a good idea to follow up with testing such as Cortisol, Hemoglobin A1C, and fasting insulin levels.

Eating a balanced diet with a focus on low glycemic index foods is one of the ways you can improve blood sugar levels.(*) This includes consuming a higher protein, higher healthy fats, high fiber, and lower carb diet. If you are not familiar with the Glycemic index, I suggest you download my free Low Glycemic Index Guide which explains what the glycemic index is and how it relates to blood sugar control.

 2. Poor Sleep Affects Your Cortisol Levels

Poor sleep or poor quality of sleep increases the levels of stress hormones, such as cortisol. Cortisol, often referred to as the “stress hormone,” plays a crucial role in the regulation of various physiological processes, including the management of blood sugar levels. When you experience stress, your body releases cortisol from the adrenal glands to prepare you to deal with the situation. This is often called the “fight-or-flight” response. One of cortisol’s primary functions during stress is to increase glucose (blood sugar) availability. This ensures that there is enough energy readily accessible for the body to handle the stressor.

Glucose is what your body uses for energy during a fight or flight response. With sustained high levels of cortisol, the body’s cells may become less responsive to insulin, making it harder for glucose to enter the cells. This resistance once again causes poor sleep. To Fix this problem you need to get your Cortisol levels down, this in turn will not only help your blood sugar but also your sleep.

One of my favorite supplements to help block excess cortisol is Phosphatidylserine (PS). Phosphatidylserine (PS) is a phospholipid that plays a key role in the structure and function of cell membranes, particularly in the brain. It’s been studied for its potential benefits in cognitive function, memory, and mood regulation, but it also affects cortisol levels, particularly when cortisol levels are high. Phosphatidylserine has been shown to blunt the cortisol response to acute stress. (*)

By regulating the adrenocorticotropic hormone (ACTH), which prompts the adrenal glands to release cortisol, PS can help manage spikes in cortisol levels. Fewer surges of Cortisol are a good thing as they will prevent spikes in blood sugar and help improve poor sleep.

3. Poor Sleep Quality Affects Your Regulation of Appetite-Control Hormones

Sleep has a profound effect on hormones that impact hunger and appetite, which in turn can affect blood sugar levels. These hormones include both Leptin and Ghrelin.(*) Leptin suppresses appetite and inhibits overeating, while ghrelin stimulates appetite. Poor sleep quality decreases leptin levels and increases ghrelin levels, leading to increased hunger and cravings for high-carbohydrate, sugary foods that can spike blood sugar levels.(*)

4. Poor Sleep Affects Your Cognitive and Physical performance

Sleep is essential for optimal cognitive and physical performance. Many patients who struggle with brain fog also often struggle with getting good quality sleep. Poor sleep affects mental clarity and decision-making. This can lead to poor food choices. Instead of looking for high-quality nutrient foods, you choose something that comes in a package that is loaded with bad fats, high carbohydrates, and foods that are high on the glycemic index. Getting a good night’s sleep reduces fatigue, allows for better choices when it comes to food, and less blood sugar fluctuations. If you haven’t noticed by now, poor sleep causes a vicious cycle.  The High blood sugar and insulin resistance leads to poor sleep and then the poor sleep in turn affects blood sugar. This is why when I work with patients who have blood sugar problems, I am always looking for the root cause.

5. Poor Sleep Quality Affects Your Metabolism.

Sleep influences overall metabolism. I’ve already talked about this a bit earlier, but poor sleep contributes to a variety of metabolic disorders including diabetes and cardiovascular disease (*) The link between poor sleep and cardiovascular disease is well-documented.

Poor Sleep

• Poor sleep can elevate cortisol levels, a stress hormone associated with increased blood pressure and glucose levels, which can be harmful to cardiovascular health.
• Poor sleep impairs insulin sensitivity, which can lead to higher blood sugar levels and contribute to the development of type 2 diabetes, a significant risk factor for cardiovascular disease.
• Poor sleep increases the production of pro-inflammatory cytokines, which contribute to chronic inflammation and have been linked to the development of atherosclerosis (artery plaque buildup).
• Poor sleep can lead to overactivation of the sympathetic nervous system, which is responsible for the “fight or flight” response. This can cause increases in Cortisol and adrenaline in heart rate and blood pressure, taxing the cardiovascular system.
• Poor sleep can impair the endothelium, the lining of blood vessels, which is critical for vascular health and function.

On the other hand, good sleep helps improve metabolism, keeps blood pressure in check, reduces the risk of hypertension, reduces inflammation, and reduces high cortisol. As you can see, Sleep is important for blood sugar control but so much more. If you struggle with blood-poor sleep and blood sugar problems, Follow these recommendations below for better sleep quality and better blood sugar control.

Here’s What You Should Remember About Sleep and Blood Sugar

Quality sleep is a cornerstone of effective blood sugar management. Through its regulatory effects on insulin sensitivity, stress hormones, appetite control, and overall metabolic function, sleep helps maintain stable blood sugar levels. Prioritizing good sleep hygiene can lead to significant improvements in your overall health and well-being, especially for individuals trying to manage blood sugar-related conditions. If you need help with either sleep or blood sugar management, contact my office for a free 15-minute phone consult. With over 25 years of experience in Functional Medicine, my team can help you get back on track.

Recommendations for Improved Sleep and Blood Sugar Control

1. Establish a Sleep Schedule: Aim for 7-9 hours of sleep per night by going to bed and waking up at the same time daily.

2. Create a Sleep-Conducive Environment: Ensure your sleeping area is dark, quiet, and cool. Invest in a comfortable mattress and pillows.

3. Limit Screen Time Before Bed: The blue light from phones, tablets, and computers can interfere with the production of melatonin, the sleep hormone.

4. Avoid Stimulants and Heavy Meals: Reduce intake of caffeine, nicotine, and large meals close to bedtime. Opt for light snacks that are higher in protein and fat if necessary.

5. Engage in Relaxation Techniques: Practices such as meditation, deep breathing, and reading can help calm your mind and prepare your body for restful sleep.

6. Exercise Regularly: Regular physical activity helps regulate sleep patterns but avoid rigorous exercise close to bedtime.

7. Correct Any Hormone Imbalances, especially between estrogen, Progesterone, and Cortisol. You can learn more about Neurotransmitters, Hormones, and Sleep in this article. 

Supplements to Help With Blood Sugar

• Alpha Lipoic Acid (ALA)
• Cinnamon
• Chromium
• Vanadyl Sulfate

Supplements to Help with High Cortisol

• Phosphatidyl Serine
• L-theanine
• Rhodiola
• Bacopa

Supplements to Help with Sleep

• Valerian Root
• Passion Flower
• L-Theanine
• Jujube
• Hops