Control Your Blood Sugar to Sleep Better

Many of us have heard of high blood sugar. We know it’s linked to diabetes, one of the most prevalent diseases in this country. However, must of us are not aware of the blood sugar roller coaster and how to stabilize our blood sugar and improve our sleep. Many of us wake up at 3 am and in most cases waking at 3 am is not a true sleep problem, it’s a blood sugar problem.

If you are carrying around stubborn belly fat that you can’t seem to get rid of, have frequent cravings for sugar or starchy foods (especially before bedtime) and often wake in the middle of the night, you most likely have a blood sugar issue.

How It Works

So what happens when you have a nice yummy piece of chocolate before bed? Your blood sugar elevates and so does insulin to manage the blood sugar increase. Insulin gets to work to move the sugar out of the blood and into our cells. Your blood sugar drops. This may sound like a good thing, but it’s not! Your blood sugar crash signals a stress signal in your body that you might be in trouble. Adrenaline is a fast-moving hormone and the only one available to save your body from danger FAST. And crashing blood sugar is very dangerous. So, adrenaline surges through your body and you find yourself wide awake, often sweaty and agitated.

The Solution

The solution involves daily management of your blood sugar. I think it is important to realize that your body does not control your blood sugar levels, you do. Dr. Rebecka Hoppins, a frequent guest speaker at Head 2 Toe, has laid out simple guidelines to help patients to stabilize their blood sugar.

1. Fat first

That’s right, get up in the morning and before anything else goes into your body (with the exception of thyroid medication), have a serving of healthy fat. Examples include fish oil, avocado, or nut butter (over whole nuts).

2. Have fat and protein with every meal

No carbs alone. AND try to limit carbs to 3-4 hours after you have exercised.

3. If you are going to have alcohol, have fat first

Now, this is a lovely recommendation, the French had it right! Have some delicious hummus, brie or guacamole before anything alcoholic (remember Alcohol is sugar). Now keep in mind, you will not lose weight doing this, but you will stabilize your blood sugar.

4. Have some fat and protein before bed

We know not to eat late. But we also get hungry. Changing what you eat at night and adding a little fat and protein before bed can make all the difference.

I hope you enjoy a good night’s sleep!

Comments

Quarantips, Ideas, & Insights To Keep You Healthy During Lockdown

May 8, 2020

Join the Head 2 Toe team for your weekly dose of inspiration, ideas, and insights around how to take care of yourself. This week the team talks about the following: Importance of sunshine Dealing with the loss of graduation Best kitchen gadgets for stay at home cooking Clinic updates & telehealth options The #1 way…

Read More

Quarantips: How to Stay Healthy, Happy, and Positive at Home

April 3, 2020

With another month of quarantine facing us, we remote assembled the team to talk through our favorite tips to stay healthy, happy and positive during this time. On this episode, you’ll learn: – our favorite apps to find peace and calm so you can boost your immune strength – #1 free workout app for breaking…

Read More

How to Protect Your Achilles Tendon (new podcast)

March 18, 2020

Having a healthy body prepares the stage for your everyday well- being. It also has a direct impact on how fast and fine you will age. Maintaining your strength and robustness via good nutrition and lots of exercise promotes good blood circulation, digestion, and bone strength. Exercise allows you to live an active, stress-free life.…

Read More

Giving Hope: Fight Covid-19 Fear by Giving Hope to Others

March 11, 2020

We proudly support Washington Kids in Transition. And it’s our mission during the next three months to do everything that we can to help them provide basic needs to homeless children in our community. During this month, we’ll be highlighting how they help local homeless youth with supplies, food, and shelter. Now more than ever…

Read More

How Neurodynamics Can Fix Nerve Pain

March 4, 2020

Have you heard of Neurodynamics before? Most people haven’t but if you’re one of the 40 million Americans dealing with ongoing nerve pain pay attention. Neurodynamics is a specialized form of assessing and treating nerve related problems. Up until very recently, we couldn’t offer it as treatment service at Head 2 Toe because we didn’t…

Read More

Worry-Free Visits At Head 2 Toe

March 2, 2020

As you know, the Coronavirus is causing problems across the globe and right here in the PNW.At Head 2 Toe, your safety and accessibility to continuing treatments are our biggest concerns. Although there hasn’t been any exposure to the Covid-19 virus at the clinic, we are taking extra preventative measures to provide peace of mind…

Read More