Early night and Blood sugar control

Researchers found that your bedtime impacts your blood sugar control and your responses to food the next day.

A study of over 88,000 people found that your bedtime is linked with your risk of heart disease. The research showed that people who regularly go to bed after 11 p.m. have a 12% higher risk of cardiovascular disease than those who go to bed between 10 p.m. and 11 p.m. Night owls, who usually go to bed after midnight, have a 25% higher risk.

Another recent research showed that after a good night’s sleep the participants were generally able to avoid big blood sugar spikes after breakfast the following day. But when the same participants didn’t sleep well, they experienced big spikes in blood sugar after breakfast, particularly if they opted for sugary foods. People who generally had a later bedtime were less able to control their blood sugar the next morning, even if they slept in. Therefore, going to bed earlier led to better blood sugar control. Consistency is key because if you normally go to sleep early, staying up late for even just one night will make your blood sugar control worse the next day.

After a bad or short night’s sleep, it’s natural to crave sugary breakfasts or drinks. But avoid refined cereals, white bread, toast, croissants, and energy drinks. Reach for foods that are higher in protein and healthy fats, like eggs and sourdough with avocado.

Controlling blood sugar peaks and dips can have major effects on our body, such as tiredness, hunger, weight gain, and long term health conditions.

This shows how crucial even small changes in the timing and quality of sleep are for our overall health and well-being. So try to go to bed 30 minutes earlier and be mindful of what you eat for breakfast. Consider healthier choices if you’ve slept badly, if you generally go to bed late, or if you’ve stayed up later than usual.