The Most Ignored Medicine for Diabetes: Sleep
 Why Better Sleep Makes Diabetes Feel Less Like a Daily Battle

 

Any talk of overcoming diabetes is usually about food and exercise. But there's something else, possibly far more impactful, that often gets overlooked - SLEEP.

Drawing from solid research and real insights, let's explore why giving sleep the attention it deserves could be a game-changer for anyone dealing with diabetes.

 

Why Sleep Might Be Your Best Ally

A recent study on 3,141 people from across the United States, found the following:


This study very clearly makes the point that sleep might outrank diet and exercise for longevity.

 

What Happens to Your Blood Sugar When Sleep Slips Away

Picture a lab where scientists test what happens when people don't get enough sleep. In a study published in The Lancet, folks who were short on sleep saw their bodies react like they were stressed out:

 

A Wake-Up Call from "Why We Sleep"

In his book Why We Sleep, the sleep scientist Matthew Walker shares an eye-opening nugget: Just one week of cutting back on sleep—even moderately—can mess with your blood sugar so much that a healthy person might test as pre-diabetic. Sleep disruption contributes to major psychiatric conditions, including depression and anxiety, which could in turn further increase blood sugar levels.

 

When Hunger Hormones Get Out of Whack

Ever noticed how a rough night leaves you raiding the fridge? That's no coincidence. Sleep loss tweaks your appetite hormones:

A study in the American Journal of Public Health showed that even when folks ate the same amount, sleep-deprived people felt hungrier all day. No wonder we reach for sweets or snacks—it's biology at play.

For someone with diabetes, this can feel like a setup for struggle. But understanding it helps that extra craving isn't a lack of willpower; it's your body crying out for balance. Another study had people sleeping just 5.5 hours—they ended up snacking on about 200 extra calories daily. It's a cycle, but one we can easily break.

My personal observation has been that when I am sleep deprived:

 

The Sneaky Link Between Sleep, Energy, and Weight

Here's a twist: Not sleeping enough burns a tiny bit more energy—around 100 calories a day. Sounds good, right? But it backfires because you end up eating way more, about  250 extra calories, leading to weight creep. Over time, this tips the scales toward obesity, which increases the risk of diabetes.


So How Much Should One Sleep?

7 to 9 hours of sleep each night appears to be the gold standard, and that's backed by expert institutions such as the American Academy of Sleep Medicine and the Sleep Research Society. But here's where it gets interesting—it's not just about clocking those hours; the quality of your sleep can make all the difference, sometimes even more than the quantity.

A recent study tracking over 70,000 people with health devices for 3.5 years found that sleep efficiency (how much of your time in bed is actually spent sleeping) and sleep latency (how quickly you fall asleep after getting into bed) have a bigger impact on your energy and activity levels the next day than sheer duration of sleep alone. It was found in the study that poor sleep quality led to fewer steps the following day, which can indirectly worsen metabolic health by limiting movement.

From our perspective, try ditching the alarm clock if you can—it can help you complete natural sleep cycles and prevent you from becoming groggy. If life demands an early rise, ease into your evening routine sooner to ensure you still get the rest you need. It's about listening to your body and creating space for rejuvenation.

 

Simple Ways to Invite Better Sleep Into Your Life

The good news is that you don't need a total overhaul. Just some kind, doable tweaks that research supports. Think of them as gentle nudges toward feeling more rested.


These aren't chores; they are acts of self-care. Start with one or two and build from there. You will likely notice that your energy lifts and making healthier choices feels more natural.

 

It's Easier Than It Sounds

No one's asking for flawless execution here. No fancy gadgets or rigid plans. Just a bit of kindness towards yourself. Better sleep often snowballs—suddenly, eating well feels simpler, moving your body more enjoyable, and keeping blood sugar steady less of a fight.

Sleep isn't another box to tick on your diabetes to-do list. It's the soft foundation that holds everything else up, helping you thrive.

Zzzzzz….

If this post has you yawning and ready for a nap, that's music to my ears— I consider it a win :)

So, take a deep breath, close this tab... and treat yourself to some well-deserved sleep.

  

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