Sugar-related sleep problems: 4 reasons why sweets are ruining your sleep

You probably know that sugar is bad for your health, but did you know that sugar can also be the reason for poor sleep? Besides the fact that sugary products can cause cavities and increase the risk of diabetes, research shows that it can also disrupt sleep.

The body loves sugar: it's a quick source of energy. But its stimulating and even addictive effects can work against you if you want to enjoy a healthy night's sleep. Below, you can read all about sleep and the impact sugar has on it.

Do you still enjoy something sweet late at night? Almost no one can resist sugary foods. But eating sweets, especially if you do so several times a day, negatively impacts your sleep.

Eating a lot of sugar can be one of the causes of chronic low-grade inflammation. Sugar contributes to the formation of harmful compounds called AGEs [1] . These are damaged proteins that can cause inflammation, which in turn can disrupt sleep.

Inflammation is associated with the presence of cytokines. These are substances important in regulating sleep. Elevated levels of cytokines are linked to sleep problems and insomnia[2] .

Inflammation can also cause pain and stiffness, making it harder to fall asleep and less deep sleep.

People who eat a lot of refined sugars sleep less deeply at night. There are several reasons for this. First, there's the fact that sugar is a stimulant.

It quickly raises your blood sugar and gives you a boost of energy. That's not exactly what you need when you're going to sleep. Sugar will make it harder to fall asleep.

Furthermore, sugar also makes for a more restless sleep. Research shows that people who eat a lot of sugar spend less time in the deep sleep phase and wake up more often during the night [3] . This means you are likely not getting enough rest and are tired during the day.

Unfortunately, this can also create a vicious cycle. When you're very tired, you're often more likely to reach for sugary foods, which in turn makes it harder for you to sleep at night. And so it goes on.

There are even more foods that cause this vicious cycle. You can read more about the detrimental effects of caffeine and alcohol on sleep in "Poor Sleep from Alcohol" and "4 Reasons Why Caffeine Makes Your Sleep Worse."

A third reason sugar can make it difficult to sleep is because it can damage your gut flora. Your gut flora is made up of billions of bacteria.

These are responsible for the production of neurotransmitters and hormones, such as melatonin, which is important for sleep. Just like our sleep, the microbiome is regulated by the circadian rhythm (day and night).

Sugar and fast carbohydrates cause changes in the composition of the intestinal flora [4] . Inflammation throws it out of balance, meaning your body can no longer properly produce the substances it needs for a healthy night's sleep. This has a negative effect on your sleep pattern.

Sugar essentially has the same effects on your body and mind as drugs. It sounds dramatic, but eating sugar activates the brain's reward system. When you eat something with sugar, you get a good feeling and want to eat it again.

The more you give in to your cravings, the stronger they become. Research shows that overconsumption of sugar leads to evening snacking, which subsequently leads to poor sleep. Poor sleep will lead to even stronger sugar cravings the next day.

Excessive sugar consumption also disrupts the production and functioning of the hormones that regulate our appetite. This makes it even harder to control your appetite. It's easy to see that this creates another vicious cycle.

Want to sleep better? These simple tips will definitely improve your sleep.

After dinner, it's recommended to avoid sugary snacks. If you do enjoy something with sugar, do so no later than midday or right after dinner. Later in the evening, it's better to opt for protein- and fiber-rich snacks.

For example, take a handful of nuts, a bowl of yoghurt (possibly with some raw honey) or a slice of chicken fillet with pesto.

Sugar causes your blood sugar levels to fluctuate, which is detrimental to your energy levels. Eating some vegetables with every meal can reduce these negative effects.

Vegetables are very high in fiber, making them filling and long-lasting. Whether you choose some cauliflower or bell pepper pieces, these healthy vegetables help prevent hunger pangs between meals and unhealthy snacks.

The best time for a sweet treat is after dinner. Because your stomach is full, sugars from dessert have less of an impact on your blood sugar levels. If you still want to indulge, eat it after dinner and try to limit your sugar intake for the rest of the day.

Many people don't realize how much sugar they consume through soda and fruit juice. A glass of soda with 9 to 12 grams of sugar per 100 ml easily contains 25 grams of sugar. Not only does this contribute significantly to weight gain, but the sugar in your juice can also contribute to poor sleep.

So avoid soft drinks or fruit juice and drink water or tea instead, especially if you want to drink in the evening.