{"id":16929,"date":"2021-02-12T11:19:26","date_gmt":"2021-02-12T18:19:26","guid":{"rendered":"https:\/\/healthysleep.org\/?p=16929"},"modified":"2024-03-31T10:26:59","modified_gmt":"2024-03-31T17:26:59","slug":"sugar-before-bed","status":"publish","type":"post","link":"https:\/\/healthysleep.org\/sleep-health\/sugar-before-bed\/","title":{"rendered":"How Sugar Before Bed Ruins Your Sleep"},"content":{"rendered":"

Though we all know sugar is not always the best thing for our bodies, it\u2019s quite common for our sugar cravings to get the best of us. Eating or drinking too much sugar can lead to weight gain, cause tooth decay, and or even increase the risk of high blood sugar and diabetes. But it turns out it can even ruin our sleep each night and make our cravings more powerful.<\/p>\n

In this article, we\u2019ll take a look at how sugar impacts your sleep each night. We\u2019ll also provide you with some helpful tips to reduce your sugar consumption before bedtime.<\/p>\n

The Connection Between Sugar and Sleep<\/h2>\n

Most people reach for sugary drinks thinking it will offer you a burst in energy. Though you may feel an initial boost, it\u2019s common to experience a sugar crash shortly after. When individuals consume large amounts of sugar, it stops the production of orexin. Orexin is a chemical responsible for wakefulness so, when levels of this chemical are low, it can cause you to feel a bit sleepy. More often than not, this causes us to reach for another sugar-packed snack to get us through the day. Unfortunately, the vicious cycle of consuming sugar can make it extremely hard for us to fall asleep come bedtime.<\/p>\n

A recent study discovered individuals who consumed more sugar throughout the day had more trouble falling asleep at night<\/a>. As a result, sleepers spent less time in the deep sleep stage and experienced frequent wake-ups throughout the night. Deep or slow-wave sleep is the most essential stage of sleep and is necessary for your body\u2019s restoration. Additionally, deep sleep is vital for maintaining a healthy metabolism.<\/p>\n

Another downfall eating a lot of sugar before bed is it may leave you feeling a bit anxious. Eating sugar, especially processed sugars, can cause your blood glucose levels to spike and crash. When your nervous system goes through these extreme highs and lows, you may also experience changes in your mood. This can be troubling at bedtime since feelings of worry or sadness can make it harder to relax. Lack of sleep has been linked to the hunger hormone ghrelin and our stress hormone cortisol, which are both associated with increasing our desire to eat unhealthy foods, like sugar.<\/p>\n

Consuming Sugar Causes Sleeping Disruptions<\/h3>\n

If you are finding it hard to get a good night\u2019s rest each your sugar intake could be to blame. Sugar has been linked to several sleeping disruptions such as nightmare and snoring. Below, we outline how sugar can cause sleep issues.<\/p>\n

Night Sweats<\/h4>\n

High sugar intake can cause your body to produce excess insulin, the hormone responsible for processing sugar into energy. As a result, you experience a blood sugar drop; or reactive hypoglycemia. It\u2019s common for night sweats<\/a> to occur as a result of this condition.<\/p>\n

Nightmares and Night Terrors<\/h4>\n

There is limited research to prove sugar is the reason for nightmares or night terrors. However, a recent study linked sugary foods, such as cookies, ice cream, cake, and chocolate, to nightmares. In this study,<\/a> 31% of participants experienced bizarre and disturbing dreams after eating cookies and cake. Additionally, one of the connections between nightmares or terrors and sugar is hypoglycemia or low blood sugar. This condition can cause temporary changes in brain chemistry, causing the occurrences of lucid dreams.<\/p>\n

Snoring and Sleep Apnea<\/h4>\n

Eating or drinking processed sugar can sometimes be the cause of snoring<\/a> or even worsen the condition. Sugar consumption increases the natural production of phlegm and cytokines. Cytokines are a cell protein known to cause inflammation and may restrict airflow through your throat and nasal passage. You may develop a snore or experience frequent wake-ups as a result of too much sugar before bed. Additionally, sleep apnea<\/a> is commonly linked to high glucose levels in relation to diabetes<\/a> and heart disease, two conditions that can make sleep even more elusive.<\/p>\n

Sugar Stimulates Your Appetite and Cravings<\/h3>\n

Consuming meals primarily composed of sugar could be the reason your sweet tooth is so intense. Sugar stimulates your brain’s reward system, and when you consume sugar, it causes your brain to release the hormone dopamine. Dopamine delivers powerful feelings of pleasure so, the more sugar your body craves, and you may feel hungrier than usual. Increased hunger can lead to snacking on junk food late at night, causing interruptions in your sleep cycle. Not to mention, eating sugary snacks can cause painful bellyaches, and it can be a struggle for you to get back to sleep.<\/p>\n

Tips to Avoid Sugar Before Bed<\/h2>\n

Finding a way to eliminate sugar can be a struggle for some of us. However, it can be as simple as drinking more water or even adding more protein to your diet. Below, we list some helpful ways to stay away from sugar at bedtime.<\/p>\n

Drink More Water<\/h3>\n

Drinking more water throughout the day is a great way to help flush out the excess glucose in your body. Not only does water improve blood circulation, but it also suppresses your hunger and can help curb your sugar cravings. It\u2019s recommended you drink at least eight 8-ounce glasses of water each day. However, we suggest limiting yourself to one to two glasses at nighttime to avoid frequent urination throughout the night.<\/p>\n

Add Sleep-Inducing Foods into Your Diet<\/h3>\n

Incorporating sleep-inducing food into your is another way to keep your sugar intake to a minimum. Foods packed with protein help induce sleep and have minimal effects on your blood glucose. Also, lean white meats such as turkey and chicken contain the protein tryptophan, a precursor to the sleep hormone melatonin. Furthermore, carbohydrates like sweet potatoes digest slowly and leave you feeling full longer. Not to mention, they boost tryptophan and serotonin, two brain chemicals involved in sleep.<\/p>\n

Other sleep-inducing foods include:<\/p>\n