Sleep and rest are vital to rejuvenate one’s body so it’s equipped to function optimally. Sleep influences everything from one’s mood and cognitive function to one’s physical health. However, certain lifestyle factors can disrupt the quality and patterns of one’s sleep, such as high sugar intake. Here is the lesser-known connection between sugar intake and sleep disturbances and some practical tips to manage one’s sugar intake to promote better sleep.

Effects of sugar on sleep patterns

• Spikes and crashes
  Eating foods high in sugar, especially before bed, can lead to rapid spikes in blood sugar levels. These spikes trigger the release of insulin, a hormone responsible for regulating blood sugar. The subsequent insulin surge can cause a sudden drop in blood sugar levels, leading to hypoglycemia. These fluctuations can disrupt the sleep cycle, causing frequent awakenings during the night.
• Restlessness
  Sugar-rich foods and beverages can act as stimulants and raise blood sugar levels, leading to increased brain activity and arousal. As a result, falling asleep may become more challenging for individuals and lead to feelings of restlessness and tossing and turning throughout the night.
• Disrupted melatonin production
  In lay man’s terms, melatonin is considered the “sleep hormone”. This hormone helps the body to regulate one’s sleep-wake cycles. Having foods rich in sugar, especially around bedtime, can inhibit melatonin production. The disruption in melatonin release can interfere with one’s ability to fall asleep and maintain restful sleep throughout the night.
• Constipation
  Emerging research suggests a bidirectional connection between sleep disturbances and constipation or disturbed bowel movement. Sleep plays a vital role in regulating various physiological processes, including gut motility. Eating foods high in sugar often lacks dietary fiber. Fiber promotes regular bowel movements and prevents constipation. Insufficient fiber intake, coupled with excessive sugar intake, can result in slower transit time through the digestive system, leading to constipation and bowel irregularities.
  
  In addition, sugar can also contribute to dehydration, which in turn, leads to harder, drier stools that are more challenging to pass. Sleep problems, such as insomnia or sleep deprivation, can also lead to increased stress and anxiety levels. The resulting psychological distress can directly impact the digestive system, altering gut function and increasing the likelihood of constipation.

Ways to manage sugar intake
Here are some ways one can cut back on one’s sugar intake and improve sleep quality:

• Substitute sugary beverages like sodas, energy drinks, and sweetened teas with herbal teas, fruit juices, smoothies with fruits as sweeteners, and other unsweetened alternatives.
• Minimize the intake of processed foods that contain added sugars.
• Be aware of sugar hidden under different names printed on ingredient lists when it comes to store-bought items. Some common sugar names include fructose, maple syrup, corn syrup, maltose, glucose, dextrose, caramel, fruit juice concentration, ethyl maltol, and Florida crystals.
• Include fiber-rich foods and a balanced mix of nutrients in one’s daily meal plans.
• Prepare nutritious snacks that combine protein, fiber, and healthy fats to help stabilize blood sugar levels. Examples include nuts, seeds, yogurt, or vegetables with hummus.
• Avoid eating food at least two hours before bedtime.
• Establish a relaxing bedtime routine, limit electronic device usage before bed, and create a dark, quiet, and comfortable sleep environment.