High blood sugar levels fluctuate, especially high or low at night, which can cause the body to wake up mid-way, not sleep deeply or have difficulty falling asleep. So how to balance blood sugar to improve sleep quality?
One of the most effective ways is to limit eating refined carbohydrates in the evening, such as white rice, white bread, cakes... According to research, women who eat more foods with a high glycemic index in the evening are at higher risk of insomnia than those who eat more fiber and whole foods. When you eat too much sugar or starch, insulin is secreted to regulate blood sugar. However, if insulin reduces blood sugar too much, the body will produce a stress hormone, causing you to wake up in the middle of the night.
Eating lightly with protein or healthy fats before bed is also a good solution. A little Greek yogurt, nut butter or boiled eggs will help stabilize blood sugar overnight, avoiding the situation of hypoglycemia at midnight that causes sudden waking up.
In addition, maintaining regular physical activity helps the body use glucose more effectively. People who exercise gently every day such as walking or yoga have more stable blood sugar levels and deeper sleep.
Finally, limiting caffeine and alcohol is an important factor. Caffeine stimulates the central nervous system, while alcohol initially causes sleepiness but disrupts REM sleep - the stage of deep sleep needed to recover the body.
Keeping blood sugar stable is not only beneficial for metabolic health but also the key to good, deep and complete sleep every night.
