It’s no surprise that many people experience insomnia on a regular basis. With the pressures of modern life—work deadlines, social obligations, and late-night screen time—it’s easy for our sleep schedules to get off track. However, for those managing diabetes, the impact of chronic insomnia can be particularly concerning. 

When one doesn’t get enough sleep, it can greatly disturb hormone and metabolic balance. Lack of sleep causes an increase in cortisol, the stress hormone, which elevates blood sugar levels and reduces insulin sensitivity. This makes it more difficult to manage diabetes, as it becomes challenging to keep blood sugar levels stable. Inadequate sleep can also lower testosterone levels, slow muscle growth, and impair the body’s ability to process sugar. Let’s delve deeper to understand how this process occurs. 

Importance of One Night: The Impact of Sleep on Testosterone and Cortisol Levels 

Surprisingly to some, testosterone is essential for both men and women. Although produced in different quantities, both men and women need it! Without adequate levels of testosterone, men can experience low energy, weight gain, decreased sex drive, thinner bones, and feelings of depression. Women with low testosterone may also experience reduced bone strength, depression, and low sex drive. Testosterone also influences the body’s sensitivity to insulin and cortisol, two very important hormones for long-term blood sugar control. Studies have shown that low testosterone levels are associated with insulin resistance and reduced muscle synthesis, which helps us maintain and build healthy lean body mass (12-13). This resistance leads to higher blood glucose levels because glucose is not efficiently taken up by the body’s tissues. 

Now, you may be wondering how this relates to sleep. Testosterone is very sensitive to the amount of sleep we get and our sleep patterns. A single night of inadequate sleep can lead to a decrease in testosterone levels and an increase in cortisol production (14-15). This hormonal imbalance not only affects mood and stress levels but also has broader implications for metabolic health, including insulin resistance. 

The Hormonal Cascade: From Sleep to Stress to Sugar 

Here’s what happens: When we skimp on sleep, cortisol levels rise, which can lead to increased blood sugar levels and decreased insulin sensitivity. This occurs because cortisol breaks down stored sugar in the liver. Meanwhile, the drop in testosterone further exacerbates the situation, as testosterone plays a role in insulin sensitivity and glucose metabolism. This double whammy can set the stage for a cascade of negative health outcomes if poor sleep becomes a habit. 

The good news is that chronic insomnia isn’t entirely out of control. By prioritizing good sleep hygiene, one can improve sleep quality and support better diabetes management. Here are some tips: 

• Maintain a consistent sleep schedule: Try to go to bed and wake up at the same times every day, even on weekends. 

• Create a restful sleeping environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains or a white noise machine if needed. 

• Reduce screen time before bed: The blue light emitted by phones, tablets, and computers can interfere with your body’s natural sleep-wake cycle. Try to avoid screens for at least an hour before bedtime. 

• Practice relaxation techniques: Activities like mindfulness meditation, deep breathing exercises, or gentle yoga can help calm your mind and prepare your body for sleep. 

• Stay active: Regular physical activity can help regulate your sleep patterns. Just be sure not to exercise too close to bedtime, as it can make it harder to fall asleep. 

By taking these proactive steps, you can not only improve your sleep but also support your overall health and diabetes management. Remember, prioritizing sleep is an essential part of living a balanced and healthy life. 

Sending Health Your Way!

The Tula Clinical Team

Austin MS, RDN, CSR, LDN, CD
Aubree RN, BSN