How Sleep Affects Blood Sugar Levels & Energy
So, How Does Sleep Affect Us, Really? How Much Rest Should You Get?
We’ve all had the experience of getting up after a rough night of very little sleep or no sleep at all. Ok, so we all know that if we didn’t get enough sleep the night before we tend to feel less energetic, less focused, moody, or just plain tired. According to the American Sleep Association, 50 to 70 million Adult Americans in the United States alone have sleep disorders. Another shocking statistic shared by the American Sleep Association, “Drowsy Driving” is the cause for over 40,000 non fatal injuries and 1,550 deaths each year in the United States. Wow!
So how much sleep are we supposed to get? The average recommended amount of sleep is from 7 to 9 hours. The amount of sleep you get helps your overall health in so many ways from your energy levels, your metabolism, your blood sugar, blood pressure, and your mood. Your circadian rhythm, your body’s natural sleep cycle, becomes altered with lack of sleep, which in turn affects different types of hormones in the body as well as the blood sugar levels in the body. So just as much as your phone, computer, tablets, or other electronics need to be recharged well so does your body in order to continue to function at its optimal level.
So How Does the Lack of Sleep Affect Your Blood Sugar Levels and Energy?
When your body begins to feel the stresses of lack of sleep, it produces more cortisol. Cortisol is an important hormone that is released from the adrenal glands into the bloodstream and has effects include controlling the blood sugar levels, metabolism, salt and water balancing, as well as blood pressure. So it’s no wonder when you didn’t get enough sleep the night before, you feel woozy, frustrated, moody, lethargic, or hungry even. Lack of sleep also makes the body produce more grehlin, which is otherwise known as the “hunger hormone.” This will make you become hungrier and have you eating more than usual, or more than you would normally eat when you’ve had the proper amount of sleep.
Let’s Learn Some of the Things That Can Alter or Affect the Quantity or Quality of Sleep
So I’ve talked about how the body is affected by lack of sleep. Now, lets talk about what things might affect our ability to get that good nights rest so you can begin to feel better. Here are a few things that can get in the way of sleeping well:
1. Having a snack or a meal too late at night.
2. Eating or drinking something with caffeine after 2:00 p.m.
3. Doing things that are interesting to you, like watching your favorite show on tv or watching news.
4. Going through your social media before bedtime.
5. Charging your phone or tablets near the area you sleep in.
Now Let’s Look at Some Tips to Help You Get that Good Nights Sleep
1. Go to bed at the same time and waking up at the same time every day.
2. Don’t sleep with your phone or tablet nearby. Alerts can distract your sleep and send you into flight or flight mode.
3. Keep your bedroom clean and inviting.
4. Make sure your room is dark, free from distractions, and cool, preferably between 60 and 67 degrees.
5. Don’t drink or eat anything with caffeine after 2:00 p.m.
6. Get some sunlight through the day. At least 20 minutes.
7. Stop eating at least two hours before your sleep time.
8. Meditate for a few minutes, releasing any negative thoughts and think of things you are grateful for.
9. Take a salt bath with lavender, or another calming scent.
10. Make your bed warm using a closed hot water bottle to help your body temp warm up for a better night sleep.
I hope you will try some of these helpful tips to get some much needed sleep and rest. You’ll feel more energetic, less moody, more focused, and happier.
I hope you have enjoyed this read and I hope you will share with your loved ones as well.
7 of 7 Ways to Balance Blood Sugar. (n.d.). Health Coach Institute.com. Retrieved May 13, 2019, from https://www.healthcoachinstitute.com
10 Tips to Get Better Sleep. (n.d.). Health Coach Institute.com. Retrieved May 13, 2019, from https://www.healthcoachinstitute.com
Cortisol. (n.d.). Society for Endocrinology. Retrieved May 14, 2019, from http://www.yourhormones.info/hormones/cortisol/
Sleep Statistics – Data About Sleep and Sleep Disorders. (n.d.). Retrieved May 14, 2019, from https://www.sleepassociation.org/about-sleep/sleep-statistics/