Around the world today, people of all ages are eating more foods than ever before with added sugar, but how do these products make us feel? Do they actually provide us with benefits, or do they, for example, hurt our sleep and our overall health? It’s an important question and one that we should all be asking, as the research shows that our love for sugar might hinder our ability to get restful sleep.
Whether or not you eat a lot of sugar in your diet, there are ways that you can protect your sleep by creating a sugar-conscious bedtime routine. It’s not about avoiding sugar outright but understanding how and when to eat it so that you still enjoy quality rest no matter what. In this article, we’ll discuss the effects of sugar on sleep, how to create a sugar-conscious bedtime routine, and more.
How Does Sugar Impact Our Sleep?
Despite the tempting and often delicious taste of items like soda, candy, ice cream, and more, it can actually wreak more havoc on our sleep than we imagine. When analyzing how people reacted to eating added sugars, only 17% of participants in one study enjoyed good sleep when they ate added sugar before bed (Source: American Journal of Lifestyle Medicine). More specifically, sugar-sweetened beverages can have an even worse impact on our sleep.
Participants who drank sugar-sweetened beverages more than others in one study had poor sleep quality over time, especially if they were young and non-obese. Furthermore, there are other studies on the same beverages that also show how people have a shorter sleep duration if they drink more of these sugary drinks, especially children. Even for kids who drank one soda per day, they lost 12 minutes of sleep on average in another study.
What this shows us is that sugar, whether we like it or not, can keep us from getting good quality rest, primarily because of how it forces us to encounter sleep challenges, mainly because of the spike in blood sugar levels. So, how can we enjoy a sugar-conscious bedtime routine? Let’s see what experts say.
Establishing a Sugar-Conscious Bedtime Routine
If you want to enjoy better rest, then you’ll need to take steps to encourage less sugar intake ahead of your bedtime. Let’s go through some of the steps that you can take, as proven by research in the field:
1. Eat Dinner At Least Two Hours Before Bedtime
It can be hard to sit down and get a good meal in before bed, especially if you are a shift worker, but you should do your best to time your meals appropriately. If you eat your last meal two to three hours before bed, you allow for proper digestion, and you give your body the ability to avoid blood sugar spikes during sleep.
If you eat a late meal, you may experience higher insulin concentrations, which could have an impact on your sleep quality and duration (Source: Sleep Health). So, do your best and eat early so you can go to bed easily and rest without any disturbances overnight.
2. Drink Low-Sugar Beverages Before Bed
Opting for low-sugar beverages and foods that have a low sugar content before bed can also help you create a better bedtime routine for yourself. While it might be tempting to grab that soda or that chocolate bar, those who eat a low-sugar diet could encourage more alpha and theta brainwaves, both of which are integral for your deep sleep.
If you eat too much sugar before you head to bed, you’ll struggle to get enough total sleep time. However, if you instead choose to eat a higher protein snack before bed or with your dinner, you could enjoy better sleep efficiency while you support your body’s need for rest and recovery.
3. Avoid Sugary Late-Night Snacks
It might go without saying, but that late-night candy bar is not great for your rest. You can instead choose to opt for healthier alternatives, like dark chocolate, fresh fruit, or even honey and yogurt. These are generally lower in sugar content, and they can still be a tasty but healthy option if you have a late-night craving, even after dinner.
The most important thing is to eat a balanced diet and to ensure you’re minding what you eat. When you become more aware of what you eat and how it makes you feel, you’ll sleep and feel better!
4. Create an Ideal Wind-Down Routine
If there are activities that you like doing that relaxes you, then you should definitely include these within your sugar-conscious bedtime routine. After you have had your dinner and even a little healthy dessert, you can read, take a warm bath, or even listen to some calming music. No matter what you choose, make sure it relaxes and de-stresses you, as this can help you encourage better rest, too!
5. Set the Right Mood for Your Rest
The last thing that you need before you go to sleep are distractions, disruptions, or unpleasant surroundings awaiting you. Think of your bedroom as your own personal sanctuary. Set the right mood for your rest by not only keeping healthy items within reach but also by putting the temperature lower, using a comfortable mattress, and limiting noise.
If you eat healthy, avoid sugary snacks, and create a proper unwinding routine for yourself, your bedroom can become the perfect haven for you to finally lay down and rest, disturbance-free.
Create the Perfect Sugar-Conscious Routine Before You Go to Bed
The best part of creating a sugar-conscious routine before bed is that you can make it however you like! If you want to eat some sugar before bed, that’s fine, but be sure to time it appropriately and take steps to support your overall well-being. If you exercise proper sleep hygiene and avoid sugar as much as possible in pursuit of healthier options, you’ll not only feel good, but you’ll sleep even better.
