Hypoglycemia occurs when blood sugar levels are low at night time, causing insomnia. Eating a whole grain snack or small piece of cheese 30 minutes before going to bed can help to reduce occurrences of this scenario.
Nocturnal hypoglycemia can be influenced by carbohydrate intake before bedtime, with recommendations including a snack with carbohydrates and protein, especially for individuals with diabetes or at high risk. Insulin adjustments, like reducing the evening basal dose, and using technology like Continuous Glucose Monitoring (CGM) with alarms can also help prevent or manage nocturnal hypoglycemia.
There are, unfortunately, hundreds of people that struggle with low-blood sugar symptoms and are unaware as to why. By simply switching for a diet that is high in refined carbohydrates to one that is comprised of protein and complex carbohydrates, one can bridge the gap between a dysfunctional life and a rich one. In order to determine whether you have hypoglycemia, you must first examine your eating habits.
Simple facts like what and when you eat can directly affect how you feel. Anyone who has unexplained fatigue, depression, crying spells, anxiety, or apprehension should investigate low blood sugar levels as a potential culprit. You should also look into your family history, as hypoglycemia tends to run within families.
Nocturnal hypoglycemia (low nighttime blood glucose level) is an common cause of insomnia. When there is a drop in the blood glucose level, it causes the release of hormones that regulate glucose levels. These compounds stimulate the brain and are a natural signal that it is time to eat.
Eating a high-carbohydrate snack and avoiding high-protein foods in the hour or two before bed time helps some people to fall asleep more easily. This is partially due to the fact that eating carbohydrates can significantly increase levels of serotonin, which helps reduce anxiety and initiate sleep. Foods that promote drowsiness include bananas, figs, dates, yogurt, milk, tuna, grapefruit, and whole grain crackers. However, some of these foods, like milk, can create food intolerances and actually interfere with sleep.
There are ways to help prevent nighttime blood sugar level dips. For one, check your blood sugar level before bed. The only real way to know if you are at risk is to monitor your blood glucose levels. If you check and you notice that your levels are low at bedtime, then you know you might be at risk. If that’s the case, try eating some complex carbohydrates, like a peanut butter sandwich or an apple with avocado.
Other important things are to not skip dinner and adjust your exercise routine if needed. Though you can exercise at any time of the day, aerobic exercises, like swimming or running on a treadmill, can cause your blood sugar to dip, whereas anaerobic exercises, such as weight lifting, can cause your blood sugar to increase. Therefore, consider starting with anaerobic exercises and then transition to aerobic exercises.
It’s also a good idea to monitor your alcohol intake. If you notice that your blood sugar is dropping after having a few drinks, you may need to try to eat complex carbohydrates with the alcohol. When you regularly drink alcohol, you are decreasing the amount of stored glucose in the liver which helps to maintain a blood sugar in normal range.
Understand your risk factors. Certain patient populations, such as older adults and those with diseases of the kidney or liver, need to make sure that their blood sugars are not too tightly controlled.
If blood sugar is unstable, large spikes and drops in blood sugar can occur during sleep. When blood sugar levels drop during sleep, adrenaline and cortisol are released by adrenal glands, disturbing sleep patterns. Complex carbohydrates prevent nocturnal hypoglycemia and can help increase the levels of serotonin in the brain, which can also help with sleep.
Dietary intervention includes instruction regarding the amount of carbohydrates at meals and its effect on blood glucose concentration and building a personalized regular meal plan. In patients treated with insulin, there should be an emphasis on the importance of giving insulin with appropriate dosage and timing in relation to meals. Patients at risk of hypoglycemia should be instructed to equip themselves with glucose or foods containing carbohydrates and to always keep them at hand. In some patients, especially those with type 1 diabetes or at high risk of nocturnal hypoglycemia, a bedtime snack can be recommended with the purpose of preventing overnight hypoglycemia.
Understanding the role of carbohydrates in blood sugar regulation and taking proactive steps to manage carbohydrate intake, especially before bedtime, can help minimize the risk of nocturnal hypoglycemia, particularly for individuals with diabetes or those who are at risk
Randi Fredricks, Ph.D.
References
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