How Quality Sleep Can Help Balance Blood Sugar

Do you ever feel like your blood sugar levels are out of whack? It’s up and it’s down, and the cycle continues… You feel a surge of energy or anxiousness, then suddenly out of nowhere, tired and foggy-brained.

The good news is that there are several ways to balance blood sugar. My favorite place to start… sleep. Yes, sleep. An often-overlooked step.

Why is Sleep Important?

Sleep is essential in obtaining optimal health.

If you become sleep deprived, it can lead to a chain of unwanted physiological responses, such as:

• Cortisol, aka the stress hormone, rises and can lead to ill-effects such as insulin resistance, weight gain, and high blood pressure.

• The growth hormone may not surge regularly. This hormone is an important aide in building muscle and burning fat.

• Less sleep can trigger the hormone ghrelin, aka the “hunger hormone.” This is what compels you to eat. It is responsible for triggering the pleasure center of the brain and causes you to reach for 2nd or 3rd helpings, or sugary sweets.

Also, from a mindset perspective, when you lack sleep and energy levels take a dive, you may find yourself indulging in your cravings. Simply put, it can lead to poor decision making with food.

Feeling Sleep Deprived?

Sometimes I feel like the last time I was able to sleep like the dead was when I was a teenager. Boy can teenagers sleep! It comes so naturally at that age.

As an adult, I’ve felt like I had to work for my sleep. But with a few tips and tricks, I can once again fall asleep faster and stay asleep longer.

According to the CDC, more than 1/3rd of adults in America do not get enough sleep.

Experts recommend approximately 7-9 hours per night. However, as with most things, this will depend on the person and their individual needs. A bit of experimentation here will need to be explored to find out what works best. Try experimenting with different bedtimes to find the right schedule for you.

So How Do We Get to Sleep AND Stay Asleep Through the Night?

The first step you can take is to give yourself a Power Down Hour. After all, we give our kids a bedtime routine - brush teeth, change into pajamas, tuck them into bed, and then maybe a bedtime story. We do this to set them up for a good night’s sleep. This is definitely one habit we can adapt as adults.

A Power Down Hour means taking an hour before your bedtime and developing a one-hour relaxation routine to wind-down. This preps your body physically and psychologically for sleep, and a consistent routine helps reset your circadian rhythm. This circadian rhythm will aide in the proper hormone release and healthy eating habits mentioned above.

In addition to a regular bedtime routine, here are a few of my favorite tricks to help improve sleep:

1. Give your bedroom a make-over: Start by de-cluttering. Less clutter in itself can lead to relaxation. If you want to take it a step further, give the room a spa like experience. Change up the colors and décor to make it more serene and peaceful.

2. Create a media-free zone: Remove all electronics (TV, tablets, and yes… even the phone). Electronics can emit a blue light which disrupts the circadian rhythm.

3. Start a gratitude journal: Before bed, take a pen to paper and write down several things that you are grateful for. This can shift focus to positive thinking and help encourage relaxation.

4. Try a hot-water bottle: The body loves warmth. Warm your bed or tummy with a hot-water bottle. This can help promote proper body chemistry that leads to sleep. Bonus: it’s amazing for those cold winter months!

What Strategy Will you Apply?

Next time you find yourself contemplating your blood sugar levels, ask yourself – “How’s my sleep quality?”

What new approach would you like to try to improve your sleep? Leave a comment and let me know!