From the Guidelines
Consuming sucrose, a type of sugar, close to bedtime can significantly disrupt sleep quality and is associated with lighter, less restorative sleep and more nighttime awakenings. The evidence from the 2024 standards of care in diabetes 1 emphasizes the importance of sleep health in people with diabetes, but the principles can be applied broadly. Limiting sucrose intake, especially within 2-3 hours before sleeping, is crucial as it can cause blood sugar spikes followed by crashes that may wake you during the night.
Key Considerations for Improving Sleep Quality
- High sucrose consumption is associated with poorer sleep quality, likely due to the stimulation of cortisol and adrenaline release, which are alertness hormones that counteract melatonin, the body's natural sleep hormone.
- The body metabolizes sucrose quickly, causing energy fluctuations that can interfere with the natural sleep cycle.
- For better sleep, focusing on balanced meals throughout the day and staying hydrated is recommended.
- If a bedtime snack is needed, opting for small portions of low-glycemic options or foods containing tryptophana, magnesium, or melatonin (like milk, nuts, or tart cherries) may be beneficial.
Evidence-Based Recommendations
The 2024 standards of care in diabetes 1 recommend counseling people with diabetes to practice sleep-promoting routines and habits, such as maintaining a consistent sleep schedule and limiting caffeine in the afternoon. Although the evidence does not directly address sucrose intake, the principles of managing blood sugar spikes and promoting sleep health can be applied to the general population. Therefore, limiting sucrose intake before bedtime is a practical recommendation to improve sleep quality, based on the understanding of how sugar affects the body's sleep-wake cycle.