Poor sleep due to sugar: Causes & solutions

Do you often lie awake at night, tossing and turning, or wake up feeling like you barely slept? The cause might surprisingly lie in your diet—specifically, your sugar intake. Increasing research points to a strong connection between what you eat and how well you sleep. In this article, we’ll explain how sugar affects your sleep and what you can do to improve your rest.

The effect of sugar on your sleep

Sugar affects your sleep more than you might think. When you eat sugary foods, especially in the evening, it can directly impact your natural sleep-wake cycle.

Your body produces melatonin, also known as the sleep hormone, to help you fall and stay asleep. Consuming sugar—particularly at night—can interfere with melatonin production. At the same time, sugar may increase the production of cortisol (the stress hormone), making it harder to fall asleep.

This often leads to a vicious cycle: you eat sugar, sleep poorly, wake up tired, and crave more sugar for a quick energy boost. This pattern can disrupt your sleep rhythm in the long run and impact your overall health.

How to recognize sugar-related sleep issues

How do you know if sugar is behind your sleep problems? Look out for these signs:

• Trouble falling asleep after sugary meals: Do you notice it takes longer to fall asleep after dessert or a sweet evening snack? This may be due to the spike in blood sugar making your body more alert instead of relaxed.
• Restless sleep and waking during the night: Do you often wake up between 2 and 4 a.m.? This might be caused by a drop in blood sugar, which can trigger stress hormones that wake you up.
• Tiredness upon waking: Do you still feel tired even after a full night’s sleep? Sugar can reduce the quality of your deep sleep, making your rest less restorative.
• Increased sugar cravings the next day: Are you reaching for sweet snacks or coffee after a bad night? That’s your body seeking a quick energy refill.

Which sugary products disrupt sleep?

Not all sugar sources affect your sleep in the same way. Here are a few unexpected culprits:

• Hidden sugars: Crackers, pasta, white rice, and even some ‘healthy’ yoghurts can contain more sugar than you’d expect, which can disrupt your sleep.
• Sugary drinks before bed: Soda, some teas, and even fruit juices can impact your blood sugar. Alcohol also contains sugar and disturbs your sleep, leaving you feeling less rested.
• Evening meals with a high glycemic index: Foods that cause rapid spikes in blood sugar have a stronger effect on your sleep when eaten in the evening, as your body has less time to stabilize your blood sugar overnight.

Practical solutions for better sleep

Nutrition and sugar substitutes

What you eat directly affects your sleep quality. By making mindful choices, you can avoid sugar’s disruptive effects:

• Opt for complex carbs in the evening: Whole grain products, legumes, and vegetables contain starch and fiber that help keep your blood sugar stable overnight and promote restful sleep.
• Use Zùsto as a sugar substitute in evening snacks: Zùsto has a low glycemic index, keeping your blood sugar stable during the night. This way, you can enjoy sweet snacks or drinks without disrupting your sleep. Need a quick healthy treat? Try our melocakes!

Meal timing

It’s not just what you eat, but when you eat that affects your sleep:

• Plan your last meal 2–3 hours before bedtime: This gives your body time to digest before sleeping, improving sleep quality.
• Limit caffeine and sugar after 2:00 PM: Both substances can stay in your system for hours and disrupt your sleep rhythm—even if consumed in the afternoon.

Long-term benefits of reducing sugar for sleep

Cutting back on sugar and using alternatives like Zùsto can bring major benefits:

• More stable blood sugar throughout the night: Fewer blood sugar fluctuations mean fewer wake-ups and deeper, more restful sleep.
• Gradual improvement in sleep quality: After a few weeks of reduced sugar intake, many people find they fall asleep faster, wake up less frequently, and feel more refreshed in the morning.
• Positive cycle: Better sleep reduces sugar cravings during the day, which in turn leads to better sleep the next night. This positive cycle can significantly boost your energy and overall well-being.

Better sleep starts with balanced sugar intake

Your sugar consumption impacts your sleep quality more than you might realize. By making thoughtful food choices—especially in the evening—and using smart alternatives like the Zùsto sugar substitute, you can greatly improve your sleep.

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