Think diet and exercise are enough? Here’s why sleep is just as important to control blood sugar level

Benefits of sleep: Research shows that inadequate sleep can lead to insulin resistance, increased cravings for sugary foods, and a higher risk of type 2 diabetes (Image: Canva)

Five main factors that impact your health include a balanced diet, hydration, physical activity, mental well-being and sleep. If you find it difficult to control and maintain your blood sugar levels despite a nutritious diet, proper hydration, exercise and meditation, then your sleep might be the culprit.

Most people focus on food and physical activity to control blood sugar, but ignore the role of sleep, says Srabani Banerjee, Chief of Programs, Arogya World. “Research shows that inadequate sleep can lead to insulin resistance, increased cravings for sugary foods, and a higher risk of type 2 diabetes. Good sleep is essential for glucose metabolism. Poor sleep can disrupt insulin function and increase the likelihood of metabolic disorders,” she says.

When you don’t get enough sleep, your body is unable to use insulin. “Even a few nights of poor sleep can cause temporary insulin resistance, making it harder for your body to regulate blood sugar levels,” says Banerjee.

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Gradually, chronic sleep deprivation can lead to consistently high blood sugar levels, increasing the risk of type 2 diabetes. “Additionally, poor sleep alters hunger hormones like ghrelin and leptin, making you crave high-carb and sugary foods. This results in overeating, blood sugar spikes, and difficulty maintaining stable glucose levels throughout the day,” Banerjee adds.

Chronic sleep deprivation can lead to consistently high blood sugar levels, increasing the risk of type 2 diabetes (Image: Canva)

Lack of sleep also triggers the release of cortisol, a stress hormone that raises blood sugar. “When cortisol levels stay high due to sleep deprivation, it leads to prolonged glucose imbalances and metabolic stress. Plus, disrupted sleep affects the body’s circadian rhythm, which plays a key role in glucose metabolism. Irregular sleep schedules, such as staying up late or frequently changing bedtimes—interfere with the body’s ability to process and store glucose, making blood sugar regulation more difficult,” explains Banerjee.

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Poor sleep is closely linked to weight gain, one of the strongest risk factors for insulin resistance and diabetes. “Getting enough quality sleep helps regulate appetite, metabolism, and energy levels, all of which are critical for maintaining a healthy weight and stable blood sugar,” says Banerjee.

How to control blood sugar level:

To improve sleep quality and support blood sugar control, maintain a consistent sleep schedule, avoid caffeine and heavy meals before to bedtime, reduce  screen time in the evening to improve  melatonin production, practice relaxation techniques like meditation and deep breathing, and last but not the least exercise regularly and  avoid vigorous workouts before bed.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.