Sleep Deprivation, Not Just Food, Causes Major Blood Glucose Spikes, Expert Reveals
Managing blood glucose levels is a critical aspect of overall health, with diet and exercise often highlighted as primary strategies. However, emerging research suggests that another factor—sleep—plays a surprisingly significant role in causing glucose spikes, even when food intake remains constant.
The Hidden Impact of Sleep on Glucose Levels
While blood sugar spikes are commonly associated with dietary choices, particularly for individuals with diabetes, they can also result from daily habits beyond food consumption. Jessie Inchauspé, a French biochemist and New York Times bestselling author, has brought attention to this issue, citing studies that link sleep patterns directly to glucose homeostasis.
In a recent TikTok video, Inchauspé discussed research published in the National Library of Medicine, which analyzed nearly a thousand participants. The findings revealed that individuals experiencing poor or disrupted sleep exhibited larger glucose spikes the following morning, regardless of consuming their usual meals. This underscores that sleep quality is a key determinant of blood sugar regulation, often overlooked in traditional health advice.
Stress and Cortisol: Additional Contributors to Glucose Spikes
Inchauspé further examined another study involving 150 participants, which demonstrated that elevated cortisol levels—often due to stress—also lead to greater glucose spikes when eating identical foods. She supported this with diagrams illustrating how a stressful morning combined with limited sleep, such as a three-hour night, results in more pronounced and prolonged spikes compared to a restful seven-hour night.
"Same exact food, but very different glucose spike and different impact on our body," Inchauspé explained. "Bigger and longer spike means more consequences on our body that we don't want, including increased fatigue, cravings, and long-term inflammation."
Practical Glucose Hacks to Mitigate Spikes
To combat these effects, Inchauspé recommends a series of glucose hacks—simple, scientifically-supported dietary and lifestyle adjustments designed to reduce blood sugar spikes after eating. Her top techniques include:
- Eating vegetables first to slow carbohydrate absorption
- Pairing carbohydrates with protein and fibre, termed "wearing clothing on carbs"
- Taking a walk after meals to enhance insulin sensitivity
- Starting the day with savoury breakfasts to avoid morning sugar rushes
- Using vinegar in meals to help minimise glucose spikes
NHS Guidelines and Broader Management Strategies
Meanwhile, the NHS emphasises a holistic approach to controlling blood sugar spikes, which includes taking prescribed diabetes medication, maintaining a balanced diet with controlled carbohydrates, engaging in regular exercise to boost insulin sensitivity, and effectively managing stress levels. To prevent post-meal spikes specifically, they advise selecting low glycaemic index (GI) foods, incorporating protein and fibre into meals, and avoiding sugary, processed options.
By integrating these evidence-based strategies, individuals can better manage their glucose levels, promoting overall health and reducing the risk of complications associated with frequent spikes. This expanded understanding highlights that while food is important, factors like sleep and stress are equally crucial in the quest for stable blood sugar.
