EBN-It’s no secret that sleep deprivation causes a host of health issues, including allergies, depression, and weight gain. Additionally, it may raise the chance of developing type 2 diabetes. Researchers have investigated the relationship between blood sugar fluctuations and inadequate sleep or a late bedtime. What specifics are included in the new study? These are the outcomes.
The circadian rhythm, which controls the production of specific hormones involved in glucose metabolism, may be disturbed by extremely brief nights, according to Inserm, the French National Institute of Health and Medical Research. The new study, which was published on March 5, 2025, in the journal JAMA Network Open, looked at the impact of long-term sleep habits on blood sugar fluctuation. Prior research has shown that it deprivation is a risk factor for impaired glucose metabolism. Blood glucose levels are correlated with blood sugar levels.
Blood sugar variations and the length of it
In order to evaluate the connection between blood sugar variability and sleep duration, researchers tracked over 1,100 subjects between the ages of 46 and 83. Four different it categories were discovered by them:
The following groups of people slept between 4.1 and 4.7 hours a night due to severe sleep deprivation, 5.5 to 6 hours a night due to moderate insufficient sleep, 6.8 to 7.2 hours a night due to inadequate light it, and 8 to 8.4 hours a night due to adequate it.
Two sleep groups were also highlighted: those who went to bed early and those who went to bed late.
Late bedtimes and deprivation are associated with elevated blood sugar levels.
When compared to participants in the adequate sleep group, the researchers found that those in the severe insufficient it group saw an increase in blood sugar variability of 2.87% and an increase in average daily blood glucose fluctuations of 0.06 mmol/L.
Additionally, blood glucose variability was 1.18% higher and average daily blood glucose variations were 0.02 mmol/L higher in the delayed sleep group.
The researchers found that those who experienced both delayed it and inadequate sleep seemed to have more blood sugar swings than those who experienced just one of these characteristics, potentially indicating a combined effect on blood glucose regulation.
How does science explain the link between lack of sleep and changes in blood sugar?
Researchers indicate, according to Femme Actulle, that short duration and late bedtime disrupt circadian rhythms , causing changes in the release of hormones such as cortisol and melatonin, along with increased inflammation, which can negatively impact blood sugar levels.
The researchers concluded that, in the long term, poor it and late bedtime are associated with greater variability in blood sugar, suggesting that both contribute to metabolic dysregulation.
The results of this study suggest that maintaining adequate sleep duration and going to bed early may be important responses to improve blood sugar control and mitigate the risks associated with diabetes.
10Ways to Help You Sleep Well
To avoid insomnia and sleep disturbances, it may be helpful to apply the following tips:
- Promote good habits that allow for good rest.
- Learn how to better cope with insomnia.
- Keeping a sleep and wake-up diary available on some websites allows a person to be aware of their sleep and wake-up times, the number of times they wake up, as well as the level of each night (good or not very restful, mood and energy during the day, what interfered with sleep (such as noise), what helps to return to sleep, etc.).
- Avoid stimulants at the end of the day, such as cafe , tea, vitamin C, and smoking, to facilitate sleep.
- Eat a light dinner to go to bed without feeling hungry.
- Limit screen time (phone, TV, etc.) and stop using them at least one hour before bedtime.
- Turn off alerts and notifications on your mobile screen to ensure you don’t wake up at night.
- Exercise during the day, as it will make you feel tired at the end of the day, but generally not after 5 p.m. Physical activity increases body temperature, which can make it harder to sleep.
- Promote relaxing activities such as reading, soothing music, and meditation at the end of the day.
- Avoid problems, tense conversations, and conflicts with those close to you, especially at the end of the day.
