How does excess sugar consumption affect sleep
Sugar forms a major part of daily sustenance as the condiment is widely used to prepare foods and beverages. However, sugar adds no nutritional value and is simply consumed because it enhances the taste of commonly consumed foods and beverages. Excess sugar consumption is one of the main reasons many people suffer from health complications that affect the body’s natural function. And here is how sugar can even trigger sleep disturbances affecting the natural circadian rhythm.
Restlessness
Sugar is empty calories, so no good comes from adding sugar to daily foods or beverages. Instead, more sugar in the bloodstream increases the risk of an imbalance that affects the body’s natural metabolism and functions. The sleep and wake-up cycle are regulated by hormones, mainly melatonin, produced naturally by the body. Changes in the body’s metabolic activities and functions affect melatonin production, thus disrupting the natural sleep cycle. As a result, one finds it difficult to go to sleep or stay in a rested rhythm for longer periods of time. The quality and duration of sleep directly impact the progression of known sleep disorders as well.
Increases cravings
Since sugar adds no nutritional value, the body craves more foods that can fill the void to support necessary functions. However, in the process, people consume extra calories that increase their body mass index. Further, sugar triggers unhealthy cravings by activating the brain’s reward center, tricking the body into thinking these cravings are good. Sugar consumption increases the production of the dopamine hormone that activates the reward responses. So naturally, someone who eats more sugar craves similar food that provides a more satisfying and pleasing sensation. So ultimately, these cravings will eat into the bedtime routine as the body can’t rest because of excess food consumption. Sugar also suppresses appetite and metabolism, regulating hormones called leptin and ghrelin. Such imbalances further only worsen the quality of sleep.
Triggers a glucose imbalance
Sugar consumption on a daily basis triggers a glucose imbalance that increases the risk of conditions like diabetes, both type 1 and 2. Higher blood sugar levels due to a spike in levels can even result in hyperglycemia. Research shows that significant fluctuations in blood sugar levels throughout the day and night can lead to an increased risk of sleep disorders, such as insomnia. This is because the body’s organs react to spikes in blood glucose levels in the bloodstream. For example, high blood sugar signals the kidneys to purify the blood to evacuate the excess sugars via urination. As a result, people with diabetes are forced to visit the loo frequently at night. And these trips cause a break in the natural sleeping cycle or circadian rhythm. High blood sugar also increases thirst forcing one to drink more water at night, disrupting sleep yet again.
Sugar affects gut health
Sugar also has a detrimental effect on gut health that ultimately impacts the metabolism. Firstly, gut bacteria in the digestive tract is a community of billions of microscopic organisms that digest foods and beverages consumed. Consuming too much sugar can alter the microbiome of gut bacteria, leading to negative effects on digestion and nutrient absorption in the body. Sugar consumption even weakens the intestinal tract walls that hold these microorganisms. A leak can result in microorganisms entering the bloodstream to trigger inflammation of the blood vessels. Any changes to the gut microbiome will affect the hormone production centers impacting melatonin that regulates sleep. So, it is important to keep sugar consumption in check and prevent the domino effect of these empty calories.
Sugar triggers constipation
Excess consumption of refined sugars also leads to digestive issues like constipation. Most sugary foods are low in fiber and don’t help promote digestive function. Consequently, food may take longer to be processed and evacuated from the system. Constipation only further increases the discomfort at night, preventing the affected person from getting quality sleep. In fact, constipation is a common health complication experienced by diabetes of all ages. People who have undergone surgeries to treat stomach disorders should avoid consuming sugar.
Nutritionists may recommend sugar substitutes instead of artificial and refined sugars to keep blood glucose levels in check. Changes in daily nutrition, more physical activity, and lifestyle changes can be done to further prevent flare-ups of a blood sugar imbalance.
