Your body operates on a 24-hour internal clock called the circadian rhythm, which regulates the sleep-wake cycle and many other essential processes, including the release of hormones like insulin, which controls blood sugar. When you stay up late or frequently change your sleep patterns, the body’s natural rhythm gets thrown off, causing a misalignment between when you are awake, when you eat, and when your body is primed to handle blood sugar.
“Your body’s internal clock, or circadian rhythm, governs much more than just when you feel sleepy,” says Dr Monika Sharma, Consultant in Diabetes and Endocrinology at Manipal Hospital Dwarka, New Delhi. "It influences hormone release, digestion, and stress responses, which are all essential for keeping blood sugar levels stable. Disruptions to this rhythm, which we often see with shift work and erratic sleep patterns, can lead to hormonal imbalances and increase the risk of metabolic conditions like diabetes," she adds.
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The circadian rhythm is our body’s 24-hour internal clock that aligns our sleep-wake cycle with the light-dark cycle. According to the Indian Council of Medical Research (ICMR), it influences bodily processes such as digestion, immune response, and especially insulin production. With rising instances of irregular sleep patterns and late-night lifestyles, understanding the link between circadian rhythm disruptions and diabetes is crucial.
“Night owls who stay up late and sleep in often face higher risks of insulin resistance and metabolic issues,” explains Dr Parjeet Kaur, Associate Director of Endocrinology & Diabetes at Medanta, Gurugram. "Studies have shown that those who maintain late-night habits tend to have poorer blood sugar control. Irregular sleep can lead to increased inflammation and hormonal imbalances, which are key factors in developing type 2 diabetes," she adds.
This risk is heightened by how hormones like melatonin and cortisol work in sync with the circadian rhythm. Melatonin, the hormone responsible for sleep, is naturally suppressed by morning light, allowing stress hormones to increase and help us wake up.
However, “When you expose yourself to light late at night, especially blue light from screens, this can prevent cortisol from dropping overnight, leading to high stress hormone levels," warns Dr Chitra Selvan, Consultant Endocrinologist at Ramaiah Memorial Hospital, Bengaluru, explains. "This disruption can interfere with blood sugar regulation, increasing the risk of conditions like hypertension and insulin resistance," she adds.
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Reducing the risks:
Prioritising a consistent sleep schedule and reducing exposure to bright screens before bed can help support a healthier circadian rhythm. “Simple lifestyle adjustments like going to bed and waking up at similar times each day, cutting back on caffeine late in the afternoon, and getting morning sunlight can have a big impact,” Dr Sharma advises. For those working night shifts, short naps during the day and regular physical activity can help restore some balance.
If you’re managing diabetes or worried about your blood sugar, adjusting your sleep hygiene could be a critical step. “If you're concerned about the health risks of being a night owl, talk to your doctor about ways to improve your sleep habits. Your circadian rhythms are foundational for your health, and maintaining them can make a real difference,” says Dr Kaur.
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.
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