Why lack of sleep raises blood sugar levels. Blood sugar management tips you can do just by sleeping, taught by a nurse

If you are working hard on your diet but your blood sugar levels are not going down, you might want to reconsider your sleep.
Lack of sleep has as much of an impact on blood sugar levels as your diet.

The mechanism by which lack of sleep raises blood sugar levels

When you are sleep-deprived, stress hormones (cortisol) increase in your body.
Cortisol has the effect ofpromoting glucose release from the liver and interfering with insulin function.
In other words, the day after a poor night's sleep, you are in a state where your blood sugar levels are prone to rising even if you haven't changed your diet.

Furthermore, lack of sleep affects appetite hormones.
Hormones that increase appetite (ghrelin) rise, andhormones that suppress appetite (leptin) decrease.
As a result, your desire for sweets and high-calorie foods becomes stronger, which easily leads to overeating.

When I was a nurse working many night shifts, I experienced firsthand that my blood sugar levels were clearly higher the next day.
Even with the same diet, the body's reaction is completely different just by changing the quality and quantity of sleep.

The relationship between sleep duration and diabetes risk

The research data is clear.
There is research showing that people who sleepless than 6 hours a day have about 1.7 times higher risk of diabetes compared to those who sleep 7 to 8 hours.
It is also known that oversleeping for 9 hours or more increases the risk as well.

The ideal sleep duration is 7 to 8 hours.
To those who give up by saying, "I'm busy, so it can't be helped," I want to say that cutting back on sleep is ruining your blood sugar management efforts.

Rather than spending an hour managing your diet,increasing your sleep by one hour can be more effective for improving blood sugar levels.
This is also a realization I have had after seeing many patients.

Foods that improve sleep quality

Sleep quality can be controlled through diet.

1. Foods rich in tryptophan
Tryptophan becomes the raw material forsleep hormones (melatonin)in the body.
・Bananas ・Dairy products (milk, yogurt) ・Tofu ・Natto ・Eggs
Incorporating these into your dinner will make melatonin secretion smoother at bedtime.

2. Foods rich in magnesium
Magnesium is a mineral thatcalms the nerves and promotes deep sleep.
・Almonds ・Spinach ・Tofu ・Brown rice ・Bananas
Many modern people are deficient in magnesium. If you suspect your sleep is shallow, please try to consume it consciously.

3. Foods containing GABA
GABA is a neurotransmitter thatsuppresses brain excitement and creates a relaxed state.
・Germinated brown rice ・Tomatoes ・Potatoes ・Mushrooms
The habit of drinking warm miso soup (a fermented food containing GABA) before bed is also effective.

Bedtime rules to stabilize blood sugar levels

Your actions before bed determine your blood sugar levels the next morning.

[Finish dinner at least 2 hours before bed]
If you go to sleep without finishing digestion, your sleep quality will decrease, and your blood sugar levels will be harder to stabilize.
It is realistic to have a "small, low-carb" late dinner andeat a proper meal the next morning.

[Stop using smartphones and PCs 1 hour before bed]
Blue lightsuppresses melatonin secretion and makes it harder to fall asleep.
If you are concerned about your diet for blood sugar management, your smartphone habits are just as important.

[Drink a warm beverage before bed]
Warm water, herbal tea, or hot milk will warm your body and make your parasympathetic nervous system dominant.
Cut out caffeine 6 hours before bed. Avoid coffee and green tea after 3 PM.

Foods and drinks that hinder sleep

Even if you are eating well, consuming these at night will lower the quality of your sleep.

1. Alcohol
It gives you the feeling of falling asleep more easily, but it lowers sleep quality because it disrupts deep sleep (non-REM sleep) as well. It is a common cause of feeling unrefreshed the next morning and having consistently high blood sugar levels.

2. Caffeine (coffee, green tea, energy drinks)
The stimulating effects of caffeine last for 4 to 6 hours after consumption. If you go to bed at 9 PM, it is ideal to avoid caffeine after 3 PM.

3. High-sugar, high-fat late-night snacks
A sharp rise in blood sugar late at night triggers a massive secretion of insulin. Having a habit of eating sweets, ramen, or fried foods at night is the exact opposite of good blood sugar management.

How a nurse manages sleep and blood sugar

I will honestly share the rules I actually follow every day.

・Finish dinner by 9 PM (if it's late, cut the portion in half)
・Have a cup of hot milk or hot water before bed
・Put your smartphone on the charger one hour before sleep
・Limit alcohol to no more than two days a week, and reduce the amount on days you do drink
・Strictly maintain 7 hours of sleep (always make up for it with a nap the day after a night shift)

You don't have to do all of them. I want you to start with just one that is easiest for you.
Thanks to these habits, I have been able to keep my blood sugar within the normal range even while continuing to work night shifts as a nurse.

What happens to your body when you improve your sleep

When you improve the quality of your sleep, your body will start to change even without changing your diet.

・Day 3: Waking up feeling better, less sleepiness in the afternoon
・1 week: Post-meal blood sugar spikes become milder
・2–4 weeks: Weight starts to drop slightly, cravings for sweets subside

Diet, exercise, and sleep are the three pillars of blood sugar management.
Even if you work hard on your diet, the effects will be halved if your sleep is disrupted.

Starting tonight, I want you to try putting your smartphone away one hour earlier. That is all you need to do.
It is easier than changing your diet, and the effects are just as good. If you found this article helpful, I would be happy if you followed me. I share information on preventative nutrition every day from the perspective of a nurse and former chef. --- If you liked this article, please read my blog as well. I publish more detailed content and meal plans there. ▶ Yoboshoku.com → https://yoboshoku.com