Sleeping Little and at the Wrong Time: The Silent Habit That Affects Your Glucose

According to the World Health Organization (WHO), approximately 40% of the global population experiences sleep problems. This translates to between 50 and 70 million people suffering from sleep disorders, according to estimates from the U.S. National Heart, Lung, and Blood Institute.

Sleep is an essential pillar in the body’s metabolic health. For decades, science has investigated its relationship with blood glucose regulation, although most studies were based on isolated measurements. However, a recent study published in JAMA Network Open demonstrates that lack of sleep and irregular sleep schedules can cause fluctuations in blood sugar levels, increasing the risk of diabetes and other metabolic diseases.

A Comprehensive Analysis

Researchers from the Westlake Laboratory of Life Sciences and Biomedicine in China analyzed data from more than 1,100 people over several years to evaluate the impact of their sleep habits on glycemic dynamics. Using continuous glucose monitoring devices, real-time variations were recorded, providing a clearer picture of how rest affects metabolism.

The study included adults aged 46 to 83, participants of the Guangzhou Nutrition and Health Study in China. Over several visits, data on sleep patterns and blood glucose levels were collected, with sensors recording values every 15 minutes for 14 consecutive days.

Results: Sleep and Glycemic Variability

Researchers categorized participants according to four sleep patterns: severely insufficient sleep, moderate deprivation, mild reduction, and adequate sleep. Two trends in sleep schedules were also identified: people who slept early and those with a late sleep onset.

Findings showed that those who slept fewer hours experienced significant fluctuations in blood glucose levels. Those with severe sleep deprivation had a 2.87% increase in glycemic variability and a daily difference of 0.06 mmol/L compared to those who slept the recommended amount.

Participants who went to bed late also showed imbalances in glucose regulation, with a 1.18% increase in glycemic variability and a 0.02 mmol/L increase in daily differences. The most concerning cases were those where both factors were combined: fewer hours of sleep and late sleep schedules.

The Importance of Sleep in Metabolism

Sleep influences the secretion of key hormones for metabolic balance. Chronic sleep deprivation can elevate cortisol levels, a stress-related hormone that increases blood glucose. It also affects insulin sensitivity and disrupts circadian rhythms, impacting melatonin production and making blood sugar regulation more difficult.

Another factor to consider is diet. Sleeping late is associated with higher nighttime calorie consumption, which could contribute to glucose spikes outside normal hours.

Keys to Improving Sleep and Glycemic Health

Adjusting sleep habits can be an effective strategy for improving glucose regulation and reducing the risk of metabolic diseases. Here are some tips:

  • Get exposure to natural light: Daylight helps synchronize the biological clock. Indoor artificial lighting is not enough to regulate the circadian cycle.

  • Establish a fixed schedule: Maintaining regular sleep and wake-up times prevents disruptions in the body’s internal rhythm.
  • Exercise at the right time: Physical activity improves sleep quality, but intense workouts should be avoided 3-4 hours before bedtime.
  • Avoid long naps: Excessive daytime sleep can make nighttime rest difficult. A short 20-minute nap is ideal.
  • Reduce caffeine intake in the afternoon: Caffeine stays in the body for hours, affecting sleep onset.
  • Eat a light dinner: A heavy meal before bed can disrupt sleep due to slow digestion.
  • Practice relaxation techniques: Meditation and mindfulness can help reduce stress and improve sleep quality.

  • Avoid using electronic devices before sleeping: Blue light and social media content can increase anxiety and make sleep difficult.

Conclusion

This study reinforces the importance of sleep in metabolic health. Maintaining regular schedules and ensuring adequate rest can optimize glycemic control and reduce the risk of diabetes. Adjusting sleep habits is not only an accessible strategy but also an effective way to improve quality of life and overall well-being.

Source:

https://www.infobae.com/salud/ciencia/2025/03/07/dormir-poco-y-tarde-el-habito-que-puede-alterar-la-glucosa-sin-que-lo-notemos/

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