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Can Sleep Improve Blood Sugar? Discover the Link Between Sleep and Diabetes

When we think about managing diabetes, we often focus on food, medication, and exercise. But one essential piece of the puzzle is often overlooked: sleep. Quality sleep plays a powerful role in blood sugar regulation, insulin sensitivity, and overall health.

Let’s explore why sleep matters for people living with diabetes, how too little (or too much) sleep can affect blood sugars, and what you can do to get better rest.



How Sleep Impacts Blood Sugar

Sleep affects key hormones like insulin, cortisol, and ghrelin. When you don’t sleep well or don’t sleep enough:

  • The body becomes more insulin resistant, meaning your cells don’t respond well to insulin, and your blood sugar stays high (Tasali et al., 2008).

  • The stress hormone cortisol increases, which can lead to higher fasting blood sugars.

  • You may experience more hunger and cravings, particularly for carbs and sugar (Spiegel et al., 2004).  This is caused by the hunger hormone ghrelin. 

In short, poor sleep can make diabetes harder to manage, even if your diet and medications are on point.



Signs Your Sleep May Be Affecting Your Blood Sugar

  • You wake up with high fasting blood sugar even after eating balanced meals the day before.

  • You feel sluggish, crave sugar, or are hungrier than usual throughout the day.

  • You’re relying on caffeine to function and struggling with energy dips.

  • You notice blood sugar spikes even with meals that usually don’t cause problems.



Sleep Recommendations for Adults

According to the CDC, adults should aim for 7–9 hours of quality sleep each night (CDC, 2022). More isn’t always better—too much sleep (over 9 hours regularly) is also linked to increased risk of type 2 diabetes (Yaggi et al., 2006).

Everyone’s needs are different, but consistency and sleep quality matter just as much as quantity.



Sleep & Type 2 Diabetes: The Research

Multiple studies show that both sleep deprivation and sleep disorders (like sleep apnea) are linked to higher A1c levels, insulin resistance, and diabetes complications.

  • Poor sleep may worsen glucose tolerance and inflammatory markers.

  • Untreated sleep apnea is linked to poor blood sugar control, even when using diabetes medications (Reutrakul & Van Cauter, 2014).

If you snore, wake up frequently, or feel unrested despite a full night in bed, talk to your provider about a possible sleep study.



Signs of Too Little vs. Too Much Sleep

Too Little Sleep:

  • Trouble concentrating or remembering things

  • Increased hunger and cravings

  • Irritability or mood swings

  • Elevated morning blood sugars

  • Energy crashes



Too Much Sleep:

  • Fatigue even after 9+ hours of sleep

  • Brain fog

  • Low motivation

  • Increased insulin resistance



What About Sleep Timing?

When you sleep can matter as much as how long you sleep. Irregular sleep schedules, like sleeping late on weekends and rising early during the week, can cause "social jetlag" and worsen blood sugar control.

Consistent sleep and wake times help regulate your circadian rhythm, which plays a role in insulin sensitivity and hunger hormones. Try to go to bed and wake up within the same 1-hour window every day—even on weekends!



5 Easy Tips to Improve Sleep (and Support Blood Sugar)

  1. Create a wind-down routine – dim the lights, avoid screens, and listen to calming music.

  2. Cut off caffeine after 2pm – caffeine can disrupt sleep even hours later.

  3. Eat a balanced dinner – skipping or overeating can both disturb sleep.

  4. Move your body – regular activity (even walking) helps with better sleep and blood sugar.

  5. Keep a sleep log – track hours slept, wake-ups, and morning blood sugars to identify patterns.



TL;DR

  • Poor sleep can raise blood sugar, increase insulin resistance, and make diabetes harder to manage.

  • Most adults need 7–9 hours of consistent, quality sleep per night.

  • Both too little and too much sleep are linked to worse outcomes in type 2 diabetes.

  • Sleep timing and routine matter—consistent habits support better blood sugar control.

  • Prioritize sleep the same way you prioritize nutrition and medication. It’s a vital part of diabetes care.



  • CDC. (2022). How Much Sleep Do I Need? https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

  • Reutrakul, S., & Van Cauter, E. (2014). Sleep influences on obesity, insulin resistance, and risk of type 2 diabetes. Metabolism, 63(1), 8–19.

  • Spiegel, K., Leproult, R., & Van Cauter, E. (2004). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435–1439.

  • Tasali, E., Leproult, R., Ehrmann, D. A., & Van Cauter, E. (2008). Slow-wave sleep and the risk of type 2 diabetes in humans. Proceedings of the National Academy of Sciences, 105(3), 1044–1049.

  • Yaggi, H. K., Araujo, A. B., & McKinlay, J. B. (2006). Sleep duration as a risk factor for the development of type 2 diabetes. Diabetes Care, 29(3), 657–661.

 
 
 

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