Added sugar's impact on sleep

And what to do about it

Author

Charles Patrick
August 17, 2024

netflix and snacking: why lots of sugar late at night isn’t only bad for the waistline

↓

biscuits before bedtime

When we’re snacking late at night before bed, watching Netflix with a packet of milk-chocolate Hobnobs, we’re aware that they’re probably not doing our organs and weight any favours.

i want some cookie monster GIF

However, we often don’t consider what all this sugar close to bedtime is doing to our recovery overnight.

This is because when we eat foods containing sugars, especially added sugar, our body exhibits a stress response.

why?

When carbohydrates, including refined sugar, are consumed they are broken down into glucose, leading to a blood glucose spike.

This spike stimulates our pancreas to release insulin to help our cells absorb the glucose for energy.

The release of insulin can activate the sympathetic nervous system (SNS) through insulin’s influence on the central nervous system.

When the SNS is activated, there is a release of norepinephrine, a neurotransmitter that plays a crucial role in the body’s “fight or flight” response.

Norepinephrine increases alertness, heart rate, and blood flow to muscles, preparing the body for action.

We’re often not aware of this process taking place hence why we don’t often consider the impact it is having.

However, this physiological state is the opposite of what is necessary for restorative sleep.

the impact

If you consume sugar late at night you will have a more restless and fragmented sleep. In turn, disrupting your natural sleep cycle and leading to a decrease in deep (slow-wave) sleep and REM sleep.

Deep sleep plays a critical role in knowledge consolidation and physical restoration, whereas REM sleep is responsible for things like memory consolidation, emotional regulation, and creativity/problem-solving.

This is why, following a night of consuming high-sugar foods, you may be slightly more irritable, forgetful, and unable to perform (mentally or physically) at your usual high level.

Sugar also has indirect consequences for sleep:

  • Excessive sugar can lead to weight gain, increasing the risk of sleep apnoea (repeated interruptions in breathing during sleep, reducing sleep quality)

  • High-sugar diets can increase inflammation and negatively affect gut health, both of which are linked to poor sleep quality.

  • Poor sleep increases cravings for sugary foods, and consuming these foods can further disrupt sleep, creating a vicious cycle.

what to do

Life is about balance.

When we commit to abstaining from something like sugar, we can end up craving it more.

This leads to a build-up of desire that often crescendos with a binge. The consequences of this are often unhelpful feelings of shame, guilt, and regret.

The cycle then repeats.

Occasionally indulging in treats at night, for example when going to the cinema, is one of life’s joys. Just don’t make it the norm; let it be the exception in circumstances you are happy to indulge in.

A night of bad sleep isn’t the end of the world. However, frequent poor sleep can have lasting negative effects on your health.

Where possible, if you are going to indulge try to do it earlier in the day. This gives your body the time it needs for your sympathetic nervous system to return to balance making it less likely to impact sleep.

But don’t forget that excessive sugar consumption, regardless of timing, can have significant consequences.

resources that informed this post

↓

please note

I research each topic thoroughly before sending each newsletter. However, by its very nature, the science on the subjects I discuss is ever-evolving. The information, at the time of sending, was accurate to the best of my knowledge.

The information contained in this newsletter is not medical advice, and I am not medically qualified. You should always research independently or consult a medical professional before making any changes to your lifestyle, including on the subject discussed here.