Key Takeaways

• The holiday rush can often leave people sleep-deprived. 

• Sleep helps regulate a number of physiological systems, including glucose metabolism.

• Poor sleep can exacerbate insulin resistance, impair glucose tolerance, and lead to elevated blood glucose levels.

• High stress levels also elevate cortisol, a hormone that increases blood sugar.

It’s not unusual for many people to find themselves wrestling with the challenges of busy schedules, social gatherings, and the temptation of festive indulgences during the holidays. Amidst the festivities, one important aspect of health that often gets overlooked is sleep. Adequate sleep is essential for overall health, playing a huge role in weight management and blood sugar control, which are especially essential for individuals with diabetes.

What is the connection between sleep and health? 

Sleep and Metabolic Health

Sleep is a fundamental biological process that helps regulate a number of physiological systems. Poor or inadequate sleep has been linked to changes in glucose metabolism, which may increase the risk of developing obesity and type 2 diabetes. The hormonal disruption caused by sleep deprivation affects insulin sensitivity. Insufficient sleep can lead to decreased insulin sensitivity, meaning the body's cells become less effective at utilizing insulin to break down sugar in the bloodstream.

Appetite and Weight Management

The quality and number of hours of sleep affects the body's hormonal balance. Most adults need between 7 to 9 hours of sleep daily. A few studies show that those who sleep 5 to 6 hours per day see an associated increase in obesity risk. Those getting 7 to 8 and 9 to 10 hours of sleep daily fare better. 

Sleep influences two critical hormones involved in appetite regulation: leptin and ghrelin. Leptin, produced by fat cells, decreases appetite, whereas ghrelin, released in the stomach, increases hunger.

A study indicated that people who did not get 7 hours of sleep had 10% more ghrelin. Lack of sleep tends to increase ghrelin levels and decrease leptin levels, leading to increased hunger and caloric intake, which can result in weight gain. This relationship emphasizes the importance of maintaining adequate sleep patterns, even during the holiday season, when higher-calorie food options are more prevalent.

Managing Blood Sugar Levels through Sleep

Sleep and Diabetes Management

For individuals who are managing diabetes, adequate sleep is essential. Poor sleep can exacerbate insulin resistance, impair glucose tolerance, and lead to elevated blood glucose levels. Studies have demonstrated that individuals with diabetes who experience sleep disturbances often exhibit poorer glycemic control.

Sleep's Effect on Stress and Cortisol Levels

Stress, common during the holidays usually due to an over-packed social schedule and financial concerns, can also impact sleep quality. High stress levels elevate cortisol, a hormone that increases blood sugar. Lack of sleep further elevates cortisol levels, creating a cyclical problem that can impact both weight and blood sugar levels. There are some techniques for mitigating stress. These include mindfulness, yoga, or meditation – these can also enhance sleep quality and subsequently improve blood glucose control.

How do you ensure adequate sleep during the holidays?

Maintaining good sleep during the holidays can be challenging, but it is important to manage your blood sugar levels. Here are practical tips for safeguarding your sleep:

1. You may be busy but you need to prioritize sleep. Set a consistent bedtime and wake-up time to help regulate your body's natural clock. Aim for 7-9 hours of sleep per night.

2. Create a comfortable sleep environment. Ensure that your sleeping area is conducive to sleep – ideally dark, quiet, and cool, with a comfortable mattress and pillows.

3. Limit stimulants, especially before bedtime. Avoid caffeine and heavy meals at least a few hours before bed to prevent sleep disturbances.

4. Be mindful of your screen time. Turn off electronic devices at least 30 minutes before bedtime as the blue light emitted can interfere with melatonin production, the hormone that induces sleep.

5. Schedule relaxation right before bed. Incorporating relaxation practices such as reading, taking a warm bath, or practicing light stretching can promote better sleep.

Sleep should be prioritized as part of a healthy lifestyle, especially during the holiday season. If you understand the impact of sleep on metabolic health and stress, you can better navigate the holidays, and effectively manage diabetes.

Of course, it is always advisable to consult with a healthcare professional or a registered dietitian for personalized advice. They can provide guidance based on your individual health needs and help you create a holistic management plan.

NOVI Magnum is our holistic diabetes management program. With NOVI Magnum, you get professional guidance and support from NOVI’s doctors, registered dietitians and fitness coaches. From eating and exercise to medication and supplements, our team will develop a holistic plan just for you.