Eating Sugar Before Bed: Here’s How Sugar Affects Your Sleep

Sugar is a simple carbohydrate digested faster than complex carbohydrates with fiber, leading to quick-rising blood sugar levels and a quick energy source.¹ 

Refined or simple carbohydrates are connected with increased disease risks like heart disease, weight gain, and type 2 diabetes, while complex carbs are associated with health and decreased disease risk.^{1, 2, 3} 

A small body of research indicates that diet and sugar intake can impact sleep duration and quality. Short sleep duration has been associated with increased rates of obesity and type 2 diabetes.⁴ 

However, it's unclear whether sleep, obesity, or type 2 diabetes is the root cause. Researchers propose that the factors are interrelated.⁴ 

Keep reading to learn how sugar impacts sleep, whether there’s a connection between sugar and nightmares, sugar's unfavorable blood glucose effects before bed, and tips for reducing sugar intake. 

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Sugar and Sleep: How Do They Relate?

A variety of factors can cause poor sleep – stress, mental health, poor sleep habits, medications, energy drinks, caffeine, shift work, pain, diabetes, restless leg syndrome, and sleep apnea.⁵ 

The multitude of reasons for poor sleep can make it challenging to pinpoint a single factor (in this case, sugar) as the culprit. 

There is evidence that diet and type of carbohydrates can affect sleeping habits. Researchers share from a 2023 review study that night-time blood sugar levels can impact sleep quality. Simple carbohydrates (like sugar) can lead to blood sugar spikes and falls, causing insomnia.⁴ 

Consuming dinner too close (less than 3 hours) to bedtime can also elevate night-time blood sugar levels, leading to increased nighttime awakenings.⁴ 

Additionally, people consuming protein with carbohydrates reported better sleep quality. Protein helps to stabilize blood sugar levels.⁴ 

In 2019, researchers found among 100 female young adults that those consuming higher amounts of added sugar had poor sleep quality compared to those consuming less added sugar.^{2, 6}

Sugar impacts sleep, but it is hard to distinguish among other contributors to poor sleep. 

Is There a Link Between Sugar and Nightmares?

There’s no direct link between sugar and nightmares. 

Still, an extensive review article included over 55,914 participants found higher levels of anxiety among individuals consuming large amounts of sugar and refined carbohydrates, high-fat diet, and inadequate protein intake.⁷

Healthy blood sugar regulation is an essential factor in mental well-being. Consuming less sugar and refined carbohydrates, opting for higher fiber intake, regular meals, and appropriate portion sizes improve mental health, reduce anxiety, and improve subsequent sleep quality.⁷

<div class="pro-tip"><strong>Also Read: </strong><a href=what-to-do-after-eating-too-much-sugar>What to Do After Eating Too Much Sugar: 6 Tips</a></a>.</div>

Why Is It Bad to Eat Sugar Before Bed?

Consuming too much sugar any time of day has negative effects related to blood sugar regulation and increases your risk for heart disease and type 2 diabetes.^{1, 2, 3}

When you consume sugar before bed, it can disrupt regular, healthy sleep patterns. Here are some reasons to avoid eating sugar before bed:

• Rapid Blood Sugar Fluctuations: consuming high-sugar food before bed can lead to spikes and falls, and altered night-time blood sugar levels can reduce sleep quality. The body usually maintains healthy night-time blood sugar levels.⁴ 
• Orexin Levels: orexin is a neurotransmitter that helps regulate your sleep-wake cycle. Consuming high-sugar foods may lower your orexin levels and interfere with quality sleep.⁴ 
• Poor Sleep Cycles: Individuals with sleep deprivation crave highly palatable foods, like sugar and high fat, further perpetuating the poor sleep cycle. Consuming high-sugar foods makes you sleep poorly, and poor sleep makes you crave more sugar.⁸ 
• Inflammation: sugary foods lack nutrients and cause high blood sugar, which leads to increased inflammation in all body systems. Consuming foods that increase inflammation before bed can worsen medical conditions and health.⁹
• Gut Bacteria Imbalance: high sugar consumption may alter gut bacteria unfavorably and promote inflammation within the gut and body.²

What Happens to Glucose Levels When You Eat Sugar Before Bed?

The circadian rhythm is the body’s internal clock that helps regulate body systems like sleep and wake, release hormones, and regulate appetite and digestion. This rhythm coincides with sunlight.¹⁰

The normal circadian rhythm maintains appropriate blood sugar levels while you sleep and are fasting (not eating). Healthy adults without insulin resistance or type 2 diabetes release stored glucose from the liver to maintain steady blood glucose levels.¹⁰

Eating high-sugar or simple carbohydrates late in the evening before bed increases blood glucose levels. This can alter the circadian rhythm, making it harder for your body and hormones to control blood sugar levels overnight.

Research reveals that individuals not in alignment with the circadian rhythm for eating and sleeping have higher risks of impaired glucose response, eventually leading to type 2 diabetes.¹⁰ 

People with type 2 diabetes have even more difficulty managing high-sugar foods before bed without adverse blood sugar levels overnight.¹⁰

7 Ways to Reduce Sugar Intake and Sleep Better

While many factors impact sleep, don’t let nightly sugar intake sabotage quality rest. You can make simple changes to prevent sugar from impacting your sleep.  

1. Be Mindful of What You Consume Under Stress

Stress and sleep deprivation can increase your cravings for sweets and high-fat foods.⁸ 

Find alternative stress management activities such as listening to music, walking, reading, or stretching. 

2. Avoid Alcohol at Night

Many alcoholic beverages, such as margaritas, pina coladas, wines, and other mixed drinks, contain high amounts of sugar. 

So, while you might not have thought of alcohol as part of your sugar intake, keep in mind these beverages can provide a hefty dose of sugar before bed. 

3. Avoid Processed Foods and Added Sugars 

Processed foods are generally low in nutrients like protein and fiber and high in added sugar, salt, and fats. 

The Dietary Guidelines for Americans recommend limiting added sugars from foods like desserts, sweets, and sugary drinks to less than 50 grams (or 200 calories) daily.³ 

4. Eat Whole Foods With Natural Sugar

Foods with natural sugar include fruit and milk, and milk products that also contain other beneficial components like vitamins, minerals, protein, fat, and fiber. Milk contains protein and fat. Fruit contains fiber.¹

Their naturally sweet taste can help you consume less added sugars or refined carbohydrates by satisfying your sweet tooth. Try fruit, unsweetened yogurt, or low-fat cheese for an evening snack over ice cream or cookies. 

5. Combine Sugar With Other Foods

If only sugar will satisfy you, combine it with fiber and protein to lessen its impact on your blood sugar levels. Fiber and protein help to keep you full, meaning you might be able to eat less sugar.^{1, 2, 3} 

Consider dark chocolate with almonds, fruit, and cheese for a mini-charcuterie plate vs. several brownies. 

6. Do Not Store Sugary Foods at Home

If sugary items tempt you, consider keeping small portions of sugary items or removing them from your home altogether. 

If you get a sugar craving, you can either bake something from scratch or run to your local store for a small container of ice cream. 

Be sure to eat balanced and filling meals to prevent late-night cravings. 

7. Go for Fruits Rich in Fiber

Opt for naturally sweet fruits that provide vitamins, minerals, fiber, and antioxidants. 

Pair fruit with a protein option like nuts, peanut butter, or low-fat cheese to help stabilize blood sugar levels and keep you full.¹

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Making simple changes to your sugar and refined carbohydrate choices before bed can help you sleep better, lose weight, control your blood sugar levels, satisfy cravings, and improve your overall health. 

Signos’ expert advice can help you make informed choices about food to improve your health, manage diabetes, and support weight loss. 

You can learn more about nutrition and health habits on Signos’ blog (written by nutrition and health experts). Take a free quiz to determine if Signos fits your needs. 

<div class="pro-tip"><strong>Learn More: </strong><a href=how-long-lower-blood-sugar-spike>How Long Does It Take for Blood Sugar to Go Down? Best Ways</a>.</div>