It’s well known that inadequate sleep can lead to various health issues such as weight gain, depression, and heightened sensitivity. But did you know it can also increase the risk of developing type 2 diabetes? A recent study has explored the connection between insufficient sleep or late-night sleep patterns and fluctuations in blood sugar levels. Here's what the new findings reveal.
According to the French National Institute for Health and Medical Research (Inserm), very short nights can disrupt the biological clock that regulates the production of hormones involved in glucose metabolism. Previous studies have already identified insufficient sleep as a risk factor for impaired glucose metabolism. However, the recent study, published on March 5, 2025, in JAMA Network Open, delves deeper into the long-term effects of sleep habits on blood sugar fluctuations.
Sleep Duration and Blood Sugar Fluctuations
The study followed over 1,100 participants aged between 46 and 83 to assess the relationship between their sleep duration and timing and their blood sugar fluctuations. The researchers identified four distinct sleep groups:
- Those experiencing severe sleep deprivation, sleeping between 4.1 and 4.7 hours per night.
- Those with moderate but insufficient sleep, sleeping between 5.5 and 6 hours per night.
- Those with light but insufficient sleep, sleeping between 6.8 and 7.2 hours per night.
- Those with adequate sleep, sleeping between 8 and 8.4 hours per night.
They also categorized participants based on when they went to bed: early sleepers versus late sleepers.
Sleep Deprivation and Late Bedtimes Linked to Higher Blood Sugar Levels
The study revealed that participants in the severe sleep deprivation group experienced a 2.87% increase in blood sugar variability, along with an additional 0.06 mmol/L increase in daily glucose fluctuations compared to those in the adequate sleep group.
Participants who went to bed later also showed greater fluctuations in their blood sugar levels, with a 1.18% increase in variability and a 0.02 mmol/L rise in daily glucose fluctuations.
The findings suggest that those who both sleep too little and go to bed late have more pronounced fluctuations in blood sugar levels compared to individuals affected by only one of these factors. This indicates a combined impact on glucose regulation.
The Science Behind Sleep Deprivation and Blood Sugar Changes
Researchers explain that insufficient sleep and late-night sleep patterns can disrupt the biological clock, leading to changes in hormone release, such as cortisol and melatonin. These disruptions increase inflammation, which can negatively affect blood sugar levels.
The study concludes that, over the long term, sleep deprivation and late-night bedtimes are linked to greater fluctuations in blood sugar, pointing to a potential role in metabolic dysfunction.
Improving Blood Sugar Control: The Role of Proper Sleep
The results emphasize the importance of maintaining an adequate amount of sleep and going to bed early as key steps toward improving blood sugar control and reducing the risk of developing diabetes.
10 Tips for Better Sleep
To avoid insomnia and sleep disturbances, the following tips, as recommended by Ameli, can be helpful:
- Adopt good sleep habits to ensure quality rest.
- Learn to manage insomnia effectively.
- Keep a sleep journal to track your sleep times, wake times, and factors affecting your sleep.
- Avoid stimulants like caffeine, tea, and vitamin C in the evening.
- Have a light snack before bed to prevent hunger during the night.
- Limit screen time (phone, TV, etc.) and stop using them at least one hour before sleep.
- Turn off notifications on your phone to avoid waking up at night.
- Exercise during the day to feel tired at night, but avoid intense physical activity after 5 PM.
- Engage in relaxing activities such as reading, listening to calm music, or meditating before bed.
- Avoid tense discussions or conflicts with loved ones at the end of the day.
Note: It’s important to consult a healthcare professional before following these recommendations.
This study underscores the importance of a good night's sleep and its impact on managing blood sugar levels and reducing the risk of type 2 diabetes.
