High blood sugar can lead to a number of health issues. In addition to putting you at risk of diabetes, heart disease, nerve damage, and more over time, there’s another factor of your health that unstable blood sugar could throw a wrench in: Your sleep. If your blood sugar is too high, you may find it difficult to fall asleep and stay asleep. This is due to the possibility of dehydration, overheating, irritation, and even the need to get up and use the restroom in the middle of the night. Luckily, there are things you can do in order to stabilize your blood sugar in order to lower your risk of running into these roadblocks. That includes working certain foods into your before-bed diet.
To discover a few of the best foods that could help keep your blood sugar levels stable and promote better sleep, we spoke to health experts Trista Best, dietitian, and Lisa Richards, nutritionist and creator of The Candida Diet. They told us that tart cherry and oatmeal are two of the best options. Find all of their expert insight below!
1. Tart cherry
Maybe you've heard about the benefits of tart cherry for sleep. It's been getting a lot of buzz in the wellness world lately. Tart cherry juice is even a central component of the popular "sleepy girl mocktail." According to Best, the effects seem promising.
"Tart cherries are a beneficial food to consume before bed due to their dual capacity to enhance sleep quality and stabilize blood sugar levels," she says. "These cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles."
In addition to being a natural source of melatonin, Best points out that "tart cherries have a relatively low glycemic index, meaning they release sugars into the bloodstream gradually, preventing abrupt spikes and crashes in blood sugar levels during the night." That's such a win-win!
"By incorporating tart cherries into the evening routine, individuals can potentially experience better sleep while also supporting balanced blood sugar levels, ultimately contributing to overall health and well-being," she concludes.
2. Oatmeal (add almonds and banana!)
Looking for something a little heartier? Richards suggests eating oatmeal before bed. This superfood is packed with health benefits, including stable blood sugar and better sleep.
"Oatmeal's complex carbohydrates release glucose gradually, preventing rapid spikes and crashes in blood sugar levels," she explains. "This gradual energy release can help sustain you through the night without disturbances."
If you want to reap even more benefits from your oatmeal, she also suggests adding almonds and/or bananas to the mix. "Almonds provide healthy fats and a small amount of protein, which work together with oatmeal's complex carbs to keep blood sugar steady. Moreover, almonds are a natural source of magnesium, which supports relaxation and may aid in sleep regulation," Richards notes.
Meanwhile, she adds, "Bananas contain not only complex carbs but also a significant amount of vitamin B6, a precursor to melatonin, the sleep-inducing hormone. The combination of these ingredients creates a synergistic effect, potentially promoting a deeper and more restful sleep." Perfect!
The bottom line
There are many things that could make it difficult for you to sleep at night; unstable blood sugar levels is only one of them. However, if blood sugar seems to be your issue, adding these foods to your diet couldn't hurt. You may also want to try sleep-supporting supplements and implementing a relaxing nighttime routine. All of this can contribute to a better night's sleep, and, in turn, a happier, healthier life.
