How does sleep affect diabetes?

What is diabetes?

Diabetes is a condition which causes you to have high blood sugar levels (hyperglycaemia). The most common type is type 2 diabetes, which is when your body doesn’t respond properly to a hormone called insulin. Type 1 diabetes is when your body doesn’t produce insulin. Unlike type 1, type 2 diabetes is often preventable.¹

Gestational diabetes is a type of diabetes you can get when pregnant. This happens due to pregnancy hormones which make it harder for the body to use insulin.

Does lack of sleep affect blood sugar?

When you sleep your blood sugar levels will go up and down. With good sleep, your body responds better to insulin and so blood sugar levels are better controlled. We also produce more of a hormone called leptin when sleeping. This hormone makes us feel full and reduces our food seeking behaviour in the day.

When you don’t get enough sleep, this can affect your blood sugar and reduce how well your body responds to insulin. Your levels of the hormone cortisol increase, which also raises your blood sugar.

Lack of sleep causes reduced levels of the hormone leptin. This increases hunger and could lead to eating up to 300 extra calories per day. Studies show shorter sleep (less than five hours) may increase risk of developing obesity, which is a risk factor for type 2 diabetes.

The time when you go to sleep can affect blood sugar as well. People who work late shifts have an increased risk of type 2 diabetes. This is because our body clock is disturbed by irregular sleep or work schedules. If you have diabetes and take insulin or other medication, you might have high or low blood sugar when sleeping.

Not getting enough sleep or sleeping too much can raise the risk of type 2 diabetes. A sleep disorder like insomnia and obstructive sleep apnoea may also increase your risk.

Does diabetes affect sleeping?

If you have diabetes, you might have problems sleeping. Your blood sugar levels can lead to feeling thirsty or needing to pee during the night. Diabetes is associated with lower levels of magnesium. This can affect sleep as magnesium helps regulate melatonin. This is a hormone that controls our sleep-wake cycle.

Diabetes has been linked to shorter sleep (less than six hours). But it has also been linked to longer sleep (more than nine hours). Adults should ideally get seven to nine hours of sleep, whether or not they have diabetes.

How can I sleep better?

Sleep is important for your general health. We spend one third of our lives sleeping. It can be hard to get the right amount of sleep because of modern life. And if you have diabetes, this can cause sleep problems. So, taking steps to improve your sleep should be a part of managing your condition.

The general recommended amount of sleep for adults is between seven and nine hours. But it’s not just about length but quality of sleep too. A good sleep environment and healthy habits are key to better sleep.

You can take steps to improve your sleep by:

• getting up at the same time every morning, including at the weekends. This can help to regulate your body clock so that you sleep better the following evening.
• turning off screens an hour before bed. Blue light from electronic devices can suppress hormones which help us sleep. Check if your mobile device has a bedtime mode or dark mode which may help.
• exercising during the day. This can help you have deeper and more refreshing sleep. Staying active can lower your risk of diabetes and heart disease. It can also help reduce stress.
• avoiding alcohol and caffeine before bed, and not eating too much close to bedtime
• keeping your bedroom dark, quiet, and at a comfortable temperature (around 18 degrees Celsius)

It may help to talk to your GP for tips on better sleep hygiene.

What else can I do to manage type 2 diabetes?

Sleep as well as other lifestyle changes can help you manage your blood sugar levels.

• Eat a healthy, balanced diet. Include plenty of wholegrains, proteins, and vegetables. Limit processed carbohydrates.
• It’s good to keep active as well, as exercise will help your body use insulin and lower your blood sugar levels.
• Reducing stress can help to lower your cortisol levels and improve your blood sugar levels. So, try find ways to relax such as reading, practicing yoga, or guided meditation.

Lifestyle changes can make a big difference in managing type 2 diabetes and prediabetes. And it’s a good idea to visit a doctor regularly to make sure your blood sugar levels are well managed.