Sleep is our biggest ally. It helps you feel energised and maintain a healthy functioning of the body. Improper sleep affects hormones that regulate glucose metabolism. Sleep deprivation may cause increased blood glucose levels and cravings and affect the emotional state of a person. Changes in these hormones may lead to weight gain.
Maintaining stable glucose levels on a sleep-deprived day
• Opt for foods rich in protein and fat. It satisfies hunger and maintains glucose levels.
• Try eating small quantities at frequent intervals. This maintains optimum glucose levels.
• Make sure you are hydrated (high water or fluid intake). Lack of sleep causes dehydration and an inability to regulate glucose levels.
• Avoid consuming ultra-processed foods. Flavoured beverages, chips and sweets increase blood glucose levels.
Restricting sleep can cause impaired glucose metabolism and increased appetite. Lack of sleep leads to decreased leptin levels. Leptin is the satiety hormone and if it is low, you feel hungry even after eating. Inadequate sleep also increases ghrelin levels, which is the hunger hormone. Higher ghrelin levels lead to overeating. Inadequate sleep can thus affect glucose tolerance.
