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Many people think blood sugar levels are mainly influenced by food. However, sleep also plays a significant role in blood sugar regulation. Conversely, blood sugar levels can affect sleep quality as well. Poor sleep can raise blood sugar, while high blood sugar can reduce sleep quality, creating a harmful cycle.

Dr. Greg Faiman, an endocrinologist at Cleveland Clinic, explained, “Getting an insufficient amount of sleep can negatively affect blood sugar levels both in the short and long term. Sleep is just as essential to overall health as nutrition and exercise.”

Lack of sleep puts stress on the body and triggers the release of cortisol, a stress hormone. “Cortisol increases insulin resistance and raises blood sugar levels,” said Dr. Faiman.

On the other hand, getting too much sleep may also pose health risks, especially for people with type 2 diabetes. A 2020 study published in Diabetologia found that people with diabetes who slept more than seven hours (or less than seven hours) had a higher risk of early death compared with those who slept around seven hours per night.

According to Everyday Health, a U.S. health-focused publication, people managing type 2 diabetes should pay attention to the following habits to achieve better-quality sleep.

Check for Sleep Apnea

Dr. Kingman Strohl, a sleep medicine specialist at University Hospitals Cleveland Medical Center, said sleep apnea is common among people with type 2 diabetes.

According to the American Academy of Sleep Medicine, approximately 7 out of 10 people with type 2 diabetes have obstructive sleep apnea, commonly referred to simply as sleep apnea. Being overweight or having excess fat around the neck can increase the risk of developing this condition.

Abnormal breathing patterns during sleep can reduce oxygen levels in the body and significantly lower sleep quality. Symptoms of sleep apnea include loud snoring, excessive daytime sleepiness, irritability, and morning headaches. If sleep apnea is suspected, it is recommended to visit a doctor and undergo a sleep study.

Prioritize Blood Sugar Management

Joy Pape, a nurse practitioner at the Comprehensive Weight Control Center at Weill Cornell Medicine, explained that blood sugar levels that are either too high or too low can disrupt sleep during the night.

“The best way to achieve better sleep while managing type 2 diabetes is to keep blood sugar levels within the target range so the body can enter a stable state for sleep,” Pape said.

She emphasized that consistently monitoring and managing blood sugar is important for maintaining both healthy glucose levels and high-quality sleep.

Focus on Getting Quality Sleep

Most adults need at least 7 to 9 hours of sleep each night. For people with type 2 diabetes, getting the right amount of sleep is especially important.

Dr. Strohl emphasized that everyone, particularly those with chronic conditions such as diabetes, should establish and follow a consistent sleep schedule.

Avoid taking long naps during the day in an attempt to make up for lost sleep. If you do nap, keep it short—around 20 minutes. Longer naps can make it harder to fall asleep at night.

Maintain a Consistent Sleep Schedule

One of the most important factors for good sleep is consistency. Pape noted that maintaining a regular sleep routine—even on weekends—is essential because the body’s internal clock works best when sleep patterns remain stable.

Many people understand the importance of consistent bedtimes for children. Numerous studies have shown that children with regular sleep routines tend to have better sleep quality, which is associated with improved memory and attention performance.

A consistent sleep schedule is also beneficial for adults. A study published in Chronobiology International found that maintaining regular bedtimes and wake-up times improves sleep quality and helps people feel more rested even with shorter sleep durations.

Another study published in Scientific Reports in 2018, which analyzed sleep patterns of more than 1,900 adults, found that people with irregular sleep schedules were more likely to have higher body weight, elevated blood pressure and blood sugar levels, and increased risks of heart attacks and strokes compared with those who maintained regular sleep schedules.

Turn Off Electronic Devices Before Bed

The bright light and blue light emitted from smartphones can interfere with sleep and may also affect metabolism and healthy weight management.

A 2016 study published in PLOS ONE, a journal of the Public Library of Science, found that exposure to blue light was associated with increased insulin resistance.

A 2019 study published in JAMA Internal Medicine also found that nighttime exposure to blue light may increase the risk of weight gain and obesity.

It is important to avoid exposure to screens from smartphones, televisions, and computers well before bedtime. The National Sleep Foundation (NSF) recommends turning off electronic devices at least 30 minutes before sleep, although avoiding screens for 1–2 hours before bedtime is considered ideal.

Keeping the bedroom dark throughout the night may also help improve sleep quality.

Avoid Alcohol Before Bedtime

Alcohol can affect blood sugar levels. According to the Independent Diabetes Trust (IDDT) in the United Kingdom, alcohol can interfere with the release of glucose into the bloodstream, and it may take the body approximately two hours to fully metabolize alcohol.

If you drink alcohol, it is best to consume it in moderation and with food. According to the 2015–2020 Dietary Guidelines for Americans, moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men.

To reduce the risk of sleep disturbances, the National Sleep Foundation recommends stopping alcohol consumption at least four hours before bedtime. Avoiding excessive alcohol intake before sleep can also help prevent nighttime awakenings to use the bathroom.

Exercise During the Day

Physical activity during the day can greatly improve sleep quality. Exercise helps relax the body and encourages deeper nighttime sleep.

In addition, regular exercise burns calories and helps maintain a healthy body weight.

Find Ways to Reduce Stress

People with type 2 diabetes often experience additional stress from managing their health while dealing with everyday pressures. Excessive stress can negatively affect sleep.

According to the American Institute of Stress (AIS), stress causes the nervous system to release cortisol and adrenaline, hormones responsible for the “fight-or-flight” response during stressful or threatening situations.

Normally, these hormones decrease once the threat is gone, allowing the body to relax. However, when stress becomes chronic, the situation can worsen. Increased levels of adrenaline and cortisol can lead to restlessness and anxiety, making it harder to sleep, according to AIS.

To manage stress, it is important to find ways to relax before bedtime. Techniques such as deep breathing and meditation can help calm the mind and improve sleep quality.

A study published in JAMA Internal Medicine found that mindfulness-based programs can reduce insomnia symptoms and daytime fatigue among adults experiencing sleep problems.

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