Are Low Blood Sugars Causing You To Wake Up In The Middle Of The Night? [f00452]
Post Time: 2025-07-29
Maintaining healthy blood sugar levels is crucial for overall well-being. The ideal range varies based on several factors, including age and medical conditions. For most adults, the American Diabetes Association recommends keeping fasting glucose below 100 mg/dL and post-meal glucose below 180 mg/dL.
Understanding how your body regulates blood sugar is essential to achieving a healthy balance. Glucose enters the bloodstream after you consume food or drinks that contain carbohydrates. The pancreas then releases insulin, which helps cells absorb this glucose for energy production. Maintaining optimal insulin sensitivity ensures effective blood sugar regulation, preventing both high and low levels.
Monitoring Your Blood Sugar Range: How Diet Affects Healthy Living
Monitoring your blood sugar range is a crucial aspect of maintaining healthy living. With the use of glucometers or continuous glucose monitors (CGM), you can keep track of your levels at home. CGMs provide real-time data, allowing for more informed decisions about food choices and physical activity.
Your diet significantly impacts your blood sugar range. Include foods that are high in fiber, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These nutrients help regulate blood glucose by slowing down its absorption into the bloodstream. Limit sugary drinks and processed snacks that cause a rapid spike in blood sugar levels.
Maintaining Your Blood Sugar Range Through Exercise: Tips for Achieving Optimal Health
Regular physical activity is another crucial element of maintaining optimal health. It increases your body's sensitivity to insulin, helping it use glucose more efficiently from the bloodstream into cells. Incorporate both aerobic exercises and strength training into your routine for better results.
For example, walking briskly or jogging a few miles can help lower fasting blood sugar levels by up to 10%. Similarly, engaging in resistance band exercises at home improves muscle mass and reduces insulin resistance over time. Even simple actions like taking the stairs instead of elevators contribute positively towards maintaining healthy glucose levels.
The Importance of Tracking Your Blood Sugar Range for Better Health
Regularly tracking your blood sugar range is crucial for understanding how specific foods affect you, planning your meals, managing physical activity effectively, and monitoring medications if prescribed by a healthcare provider. This information helps prevent unwanted spikes or drops in glucose levels throughout the day.
Blood glucose logs can help identify patterns that influence overall health outcomes. For example, maintaining consistent sleep schedules supports healthy insulin sensitivity during rest periods when cells replenish their energy stores from previous meals consumed.
Glycemic Index and Blood Sugar Regulation: What You Should Know
Understanding how specific foods impact your blood sugar range is essential for optimal regulation. The glycemic index (GI) ranks various food sources based on the extent they increase post-meal glucose levels after consumption. Choosing low-GI options ensures sustained energy production without unnecessary spikes in insulin release.
Some examples of high and low GI values include: Whole wheat bread has a GI value of about 30, white rice around 70-80, lentils roughly 25, green peas approximately 22. Aim for meals with moderate or lower GIs to maintain steady blood glucose levels throughout the day.
Maintaining Healthy Blood Sugar Range Through Lifestyle Adjustments
Several lifestyle adjustments support maintaining healthy blood sugar ranges over time. These include:
- Getting adequate sleep (at least seven hours per night) and establishing a consistent daily routine, as disrupted patterns impact insulin sensitivity negatively.
- Avoiding tobacco use to minimize the risk of developing type 2 diabetes or worsening glycemic control if you already have the condition.
- Maintaining stress-reducing habits such as yoga, meditation practices that also enhance resilience during stressful situations.
By combining regular monitoring with adjustments in diet and exercise routines along other aspects like lifestyle choices above-mentioned.
If you are waking up in the middle of the night, check out this video!! 🔥 Apply to Work With me!! ➡️ Subscribe HERE:📱 =========================== ➡︎YT: www.youtube.com/@JeremiahFariasRDN =========================== Here are the ways to work with Me:: =========================== ⚡️Apply to Work With me!! ➡️ ⚡️Check out my FREE GUIDES on Improving Your Blood Sugar Metabolism: ➡️ Sleep issues are not uncommon. Many factors can what is normal blood sugar readings negatively impact sleep like artificial light, blue light, shift work, social jet lag, poor air quality, and possibly even EMFs. A night of poor sleep can impair glucose metabolism and increase insulin resistance, and insulin resistance and diabetes can cause sleep issues. A major reason for waking in the middle of the night, often between 1 am to 4 am, is due to low blood sugar levels. The brain requires just as much energy in the form of glucose during various stages of sleep. Once blood sugar levels drop below 70 mg/dL, counter-regulatory hormones like cortisol and adrenaline are released. These wake you up and can cause symptoms like sweating, heart racing, and ruminating thoughts. The liver is responsible for maintaining blood sugar levels while we sleep. The liver can store about 90 g of glycogen. Liver glycogen could be diminishing for several reasons. To start improving sleep, we can assess whether we are consuming enough carbohydrates. Carbohydrates improve sleep quality. In the short term, you can begin having a bedtime snack that provides some carbohydrates and protein/fat. If you wake up in the Middle of the Night and have issues getting back to sleep, try some fast-digesting carbohydrates. In the long run, we want to start improving our blood sugar metabolism. This is often a great place to start. If you need more assistance, work with me one-on-one. 00:00 Intro 00:32 Statistics on Sleep Issues and Diabetes 01:41 The Reason converter blood sugar level Blood Sugar Issues Can Wake You Up 01:56 The Brain what not to eat with high blood sugar Requires a Similar Amount of Energy During Sleep As It Does While Awake 04:16 What Is Occurring When Blood Sugar Levels Drop? 06:08 The Liver's Role During Sleep 06:54 Liver's Glycogen Storage Capacity 07:03 Insufficient Carbohydrates Can Impair Liver Glycogen Stores 08:07 Poor Liver Health Can Impair Liver Glycogen Stores 08:40 Insulin Resistance Impairs Glycogen Synthase Activity 09:08 Hypothyroidism May Impair Liver Glycogen Stores 10:42 Consuming Enough Carbohydrates Can Improve Liver Glycogen Stores 11:55 If Increasing Whole-Food Carbohydrates, Go SLOW 12:47 Short-Term Tools to Improve Sleep 15:26 Long-Term Plan: Improve Our Blood Sugar Metabolism 17:57 Closing Follow Me On Social Media Instagram Facebook Studies EMFs and Sleep CDC Data Brain Energetics and Sleep Counter-regulatory Hormones and Blood Sugar Symptoms of Low Blood Sugar Low Carbohydrate Intake and Poor Glycogen Stores Poor Liver Health/Insulin Resistance and Poor Glycogen Stores Hypothyroidism and Poor Glycogen Storage Carbohydrates Improving Sleep Disclaimer: Jeremiah Farias received his undergraduate degree and dietetic internship from California State Polytechnic University, Pomona. He is a licensed Dietitian in the state of Florida. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a practitioner-patient relationship between Jeremiah Farias and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. #jeremiahfariasrdn #type2diabetes #reversingdiabetes #reversinginsulinresistance