Sleep
News for night owls: your sleep habits could be impacting your blood sugar
Aug. 30, 2024 • 4 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
If you’re someone who loves staying up late, or if your job requires you to work irregular shifts, your sleep habits might disrupt your circadian rhythm and impact your blood sugar levels. Let’s take a look at how your internal body clock plays a key role in regulating your glucose metabolism, and what you can do to keep everything in check.
What are circadian rhythms?
Circadian rhythms are natural, internal processes that regulate our sleep-wake cycle and repeat roughly every 24 hours. Think of it as your body's own clock, telling you when to wake up, when to eat, and when to sleep. This rhythm influences various physiological processes, including hormone release, body temperature, and even metabolism.
How circadian rhythm disruption affects blood sugar
When our circadian rhythms are disrupted, it can impair the function of beta cells in our pancreas. These cells are responsible for producing insulin, the hormone that helps regulate blood sugar levels. It’s the kind of disruption that can lead to glucose intolerance and reduced insulin sensitivity, and it can even increase the risk of developing type 2 diabetes.
Sometimes life gets in the way
Two common scenarios where circadian disruption occurs are shift work and jet lag. Working overnight or in rotating shifts can throw your circadian rhythms out of sync. The Center for Disease Control and Prevention (CDC) highlight that this can lead to poor blood sugar control and increase the risk of insulin resistance.
And all of us who’ve experienced jet lag know how that can throw you off as well. Traveling across time zones almost always messes with your body’s internal clock, leading to temporary circadian disruption. This may lead to difficulty managing blood sugar levels, especially if you frequently travel for work or leisure.
How to stay in rhythm
OK, so now what? Sometimes we can change our habits to help the situation, and other times (like in the case of jet lag or working late) it’s out of our hands. But whatever the reasons behind your circadian rhythms getting off-beat, there are some things you can do that’ll make a real difference.
It’s all about consistency
Whether it’s a workday or a weekend, do your best to go to bed and wake up at the same time. Consistency reinforces your circadian rhythm. And if you work late, try to avoid caffeine toward the end of your shift.
Get plenty of natural light
Exposure to natural light, especially in the morning, helps regulate your sleep-wake cycle. Try to spend some time outdoors or by a window during daylight hours.
Limit exposure to artificial light at night
Limit exposure to artificial light at night
Reduce screen time and use dim lighting in the evening to signal to your body that it's time to wind down.
Eat regular meals
Consistent mealtimes can help stabilize your blood sugar levels and support your circadian rhythms. Even if you work late hours, try to establish and stick to a regular breakfast-lunch-dinner schedule.
Stay active
Daily physical activity can help improve your sleep quality and keep your circadian rhythms aligned.
The difference can be night and day
Whether you’re a night owl by nature or you’ve been thrown into the late shift, shining a light on your sleeping habits can help you better manage your blood sugar levels and reduce the risk of developing insulin resistance. And remember: small adjustments can make a big difference.
Curated & reviewed by: Jennifer Wenzel-Wamhoff
PharmD, BC-ADM, CDCES
PharmD, BC-ADM, CDCES
Jennifer Wenzel-Wamhoff is a highly experienced pharmacist with BC-ADM and CDCES diabetes certifications.
