Most people think about food and exercise when trying to lower their A1C levels, but sleep plays an equally powerful role. Poor sleep can sabotage your blood sugar, raise insulin resistance, and make your efforts to lower A1C much harder. Fortunately, improving your sleep habits can have a noticeable and lasting effect on glucose control.
When you don’t get enough sleep — or your sleep is low quality — your body produces more stress hormones like cortisol. These hormones increase insulin resistance, making it harder for your body to move glucose from the blood into the cells. Over time, this can lead to elevated A1C levels, even if you’re eating right.
Sleep is essential for hormone regulation, appetite control, and metabolic balance. Studies show that people who sleep less than 6 hours per night are more likely to develop type 2 diabetes. Even short-term sleep restriction can cause higher fasting blood sugar and post-meal spikes — both of which influence A1C.
Go to bed and wake up at the same time every day — even on weekends. Your body’s internal clock (circadian rhythm) loves routine, and consistent sleep helps regulate blood sugar more effectively.
Coffee, tea, and sugary snacks late in the day can delay melatonin release, making it harder to fall asleep. Try switching to herbal teas like chamomile or peppermint after 6 p.m.
Use blackout curtains, reduce noise, and cool your bedroom to 65–70°F (18–21°C). Make sure your mattress and pillow are comfortable and supportive.
Blue light from phones and TVs interferes with melatonin production. Power down at least 30–60 minutes before bedtime. Try reading, meditating, or stretching instead.
Physical activity helps lower A1C, but exercising too close to bedtime can keep your body too stimulated. Try morning or early afternoon workouts.
Anxiety and racing thoughts are common sleep disruptors. Use breathing exercises, journaling, or mindfulness to wind down your mind before sleep.
Alcohol can make you feel sleepy but disrupts REM sleep later. It also causes blood sugar swings. Cut back or avoid it entirely in the evening.
Use a sleep tracker or app to monitor your sleep quality and duration. Then, compare this to your fasting and post-meal blood sugar. You’ll likely notice that better sleep nights lead to more stable glucose readings the next day.
If your A1C has been stubborn despite healthy eating and movement, sleep might be the missing puzzle piece. Small improvements to your nighttime routine can have a big impact on your blood sugar patterns and overall health. Aim for 7–9 hours of restful sleep every night and watch your A1C follow.