All You Need To Know About the Link Between PPS and Disturbed Sleep

The three fundamental components of a healthy lifestyle include diet, exercise and sleep. All these factors directly affect the blood sugar levels in people and can cause or manage diabetes. 

In this article, we are going to discuss the role of sleep in controlling blood glucose levels, particularly postprandial blood sugar levels.

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How Is Sleep Associated With Postprandial Blood Sugar Levels?

The quality of sleep has a direct effect on type 2 diabetes. Disturbed sleep caused by conditions like obstructive sleep apnea is known to increase the risk of diabetes and diabetes complications. Many studies have suggested that insufficient sleep and a later bedtime routine can adversely impact the blood glucose levels following meals, also known as postprandial blood sugar levels.

Researchers have found that sleep efficiency, which is the ratio of time asleep to the total length of the sleep period, affects glycemic control. People with high sleep efficiency tend to have reduced postprandial blood sugar levels than those with low sleep efficiency. In addition, the studies also suggest that longer sleep periods may help prevent blood glucose level spikes after eating a high-carbohydrate and high-fat breakfast. 

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The timing of sleep also has a significant effect on postprandial blood glucose levels. Sleeping late at night was observed to have a negative impact on glycaemic control.

How To Sleep Better With Diabetes?

• Regulate your blood sugar levels by eating a healthy and balanced diet. Also, try to prevent low blood sugar levels at night time.
• Avoid stimulants such as nicotine, alcohol, black tea, coffee or sodas before going to bed. 
• Exercise helps lower stress and also improves the quality of your sleep. Therefore, try to exercise every day for at least 30 minutes. 
• Regulate your body weight to reduce the risk of sleep disorders like sleep apnea.
• Remove distractions from your bedroom, such as laptops, smartphones, tablets, etc. It will help prevent disturbed sleep.
• Regulate your body’s internal clock by being consistent with your sleep times. Go to bed and wake up at the same time every day. 
• Create relaxing bedtime rituals like practising gentle yoga and breathing exercises, reading or taking a warm bath.
• Avoid extreme temperatures in the bedroom and limit the amount of light, both artificial and natural.
• Make sure to have a supportive pillow and mattress to improve the quality of your sleep.

In Summary

Sleep has a direct connection with postprandial blood glucose levels. Improved quality and quantity of sleep can lower PPS and improve glycemic control in the body. Sleeping early is also crucial for controlling postprandial blood glucose levels.

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If you are having trouble sleeping with diabetes, you should try to create a relaxing bedtime routine and remove all distractions from the bedroom.

References

• https://joe.bioscientifica.com/view/journals/joe/206/2/205.xml
• https://link.springer.com/article/10.1007/s00125-021-05608-y
• https://diabetologia-journal.org/2021/12/01/poor-quality-of-sleep-and-falling-asleep-later-are-associated-with-poorer-control-of-blood-sugar-after-meals/
• https://link.springer.com/article/10.1007/s40618-021-01602-8
• https://www.healthline.com/health/type-2-diabetes/top-sleep-tips#Tips-to-help-you-sleep-better