Sleep & Blood Sugar: Why Good Sleep Is Key for Glucose Balance

You might be focusing on food and exercise to manage your blood sugar — but sleep is just as important, especially if you’re living with prediabetes.

Here’s how poor sleep impacts your glucose levels:

1. Less sleep = more insulin resistance

Even one night of poor sleep can reduce your body’s ability to use insulin effectively. That means your blood sugar stays higher for longer — a key issue for people with prediabetes.

2. Cortisol rises and spikes blood sugar

Poor sleep raises cortisol, your body’s stress hormone. Cortisol naturally raises blood sugar to give you energy — but when it's high too often (like with poor sleep), it can destabilise your glucose throughout the day.

3. You’re more likely to crave sugar

Lack of quality sleep increases cravings for high-carb, sugary foods. Your brain seeks a quick energy boost, but this leads to more glucose spikes and crashes, which wear your body down over time.

4. Disrupted circadian rhythm affects your glucose response

Your body has a natural rhythm that influences how well you handle glucose. When you sleep irregular hours or go to bed too late, your body becomes less efficient at managing blood sugar, especially after evening meals.

Simple Sleep Hygiene Tips for Better Glucose Balance:

• 🌙 Keep a regular sleep schedule (yes, even on weekends)

• 🕯️ Wind down with low light and no screens 1 hour before bed

• 🧘‍♀️ Do something calming before bed — breathing, reading, or stretching

• ☕ Avoid caffeine after midday

• 📵 Keep devices out of the bedroom to support deeper rest

Your body resets overnight. Good sleep is one of the easiest ways to support your blood sugar — and it’s free.

Start with one small sleep shift this week, and notice how your energy and cravings shift too.