Lack of sleep has been widely recognized for causing numerous health issues such as weight gain, depression, and sensitivity. It can also increase the risk of developing type 2 diabetes. Researchers have recently examined the connection between inadequate sleep or late-night sleep habits and changes in blood sugar levels. Here are the details of the new study.
Study Overview
According to the French National Institute of Health and Medical Research (Inserm), very short nights can disrupt the circadian rhythm, which regulates the secretion of hormones involved in glucose metabolism. Previous scientific studies have already indicated that lack of sleep is a risk factor for impaired glucose metabolism. The new study, published on March 5, 2025, in JAMA Network Open, explored the long-term effects of sleep habits on fluctuations in blood sugar levels.
Sleep Duration and Blood Sugar Fluctuations
Researchers followed a group of more than 1,100 participants aged 46 to 83 to assess the relationship between their sleep duration and the fluctuations in their blood sugar levels. The participants were divided into four distinct sleep groups:
- Severe sleep deprivation: Sleeping between 4.1 and 4.7 hours per night.
- Moderate sleep deprivation: Sleeping between 5.5 to 6 hours per night.
- Light sleep deprivation: Sleeping between 6.8 to 7.2 hours per night.
- Adequate sleep: Sleeping between 8 and 8.4 hours per night.
Additionally, the researchers examined two sleep timing patterns: those who went to bed early and those who went to bed late.
Impact of Sleep Deprivation and Late Sleep on Blood Sugar
The study showed that participants in the severe sleep deprivation group had a 2.87% increase in blood sugar fluctuations, as well as an increase of 0.06 mmol/L in average daily glucose fluctuation, compared to those in the adequate sleep group. Similarly, participants who went to bed late showed a 1.18% increase in glucose fluctuations and a 0.02 mmol/L increase in average daily glucose fluctuation.
Researchers concluded that individuals who experience both sleep deprivation and late-night sleep tend to have greater fluctuations in blood sugar levels than those affected by only one of these factors, suggesting a combined effect on glucose regulation.
How Sleep Deprivation and Late Sleep Affect Blood Sugar
According to researchers, sleep deprivation and late-night sleep disrupt the circadian rhythm, leading to changes in the release of hormones like cortisol and melatonin. This disruption increases inflammation, which can negatively impact blood sugar levels. Over time, both sleep deprivation and late-night sleep are linked to greater fluctuations in blood sugar levels, indicating that they contribute to metabolic dysregulation.
The study’s findings suggest that maintaining an adequate sleep duration and going to bed early could be important actions to improve blood sugar control and reduce the risks associated with diabetes.
10 Tips for Better Sleep
To avoid insomnia and sleep disturbances, consider the following tips:
- Promote healthy sleep habits that encourage restful sleep.
- Learn to manage insomnia better by tracking your sleep patterns.
- Keep a sleep diary, noting your sleep and wake times, frequency of awakenings, sleep quality, mood, and daytime energy levels.
- Avoid stimulants in the evening, such as coffee, tea, and vitamin C, which can interfere with sleep.
- Have a light dinner so you go to bed without feeling hungry.
- Limit screen time (phone, TV, etc.) at least an hour before bed.
- Turn off notifications on your phone to avoid waking up during the night.
- Exercise during the day to feel tired in the evening, but avoid exercise after 5 pm as it can make sleep harder.
- Engage in relaxing activities like reading, listening to soothing music, or meditating in the evening.
- Avoid conflicts and stressful conversations with loved ones, especially before bedtime.
By following these guidelines, you can improve your sleep quality and, in turn, better manage blood sugar levels and overall health.
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