The Sugar-Sleep Connection: How Glucose Spikes Can Disturb Your Sleep

Introduction

Are you someone who likes to snack on high carbohydrate foods in the evening before bed? In particular processed sugar foods which cause significant spikes in your blood glucose?

If you are and you are having problems getting to sleep or staying asleep then it might be worth considering altering your dietary choices and snacks in an evening.

A 2022 study has shown that high-carbohydrate intake is associated with reduced sleep onset and quality of sleep, which is not surprising considering that high sugar intake is associated with raised cortisol levels, palpitations and anxiety. 

When you consume foods high in sugar, your blood glucose levels spike. This rapid surge triggers a release of insulin, a hormone that helps in transporting sugar from the bloodstream to the cells in your body. This process can cause a series of reactions in your body, including fluctuations in energy levels and interference with sleep hormones such as melatonin which we need to initiate sleep at night.

There are some simple things you can do to avoid these glucose spikes.

Firstly the most effective strategy is to avoid high carbohydrate foods, particularly processed sugary foods in an evening. If you do feel the need to have a snack before bed opt for foods that are either not going to spike your glucose for instance foods high in protein such as nuts, greek yogurt, peanut butter or hummus. 

If you do fancy a sugary snack there are a couple of ‘hacks’ you can use to prevent your blood sugar spiking. One of them is to have a tablespoon of apple cider vinegar in a glass of water before the sugary snack and the other is to have a high fibre food prior to having the sugary snack. Both of these methods have been show to effectively reduce sugar spikes occurring. 

But ultimately the best method is to avoid sugary foods altogether. 

Conclusion

Understanding the sugar-sleep connection is the first step towards nurturing better sleep habits. By opting for healthier alternatives to high-sugar foods in the evening, you pave the way for a night of restorative sleep. Remember, the quality of your sleep profoundly impacts your overall well-being, making it imperative to prioritise wholesome dietary choices for a peaceful night’s slumber.

If you would like to learn more about how your glucose levels affect you, I would recommend the book 

Glucose Revolution by Jessie Inchauspe