JAKARTA - Many people know that eating and lack of exercise can increase the risk of diabetes. However, there is one thing that is often missed, namely sleeping habits.
Without realizing it, the way we sleep every day has a major impact on blood sugar levels. Here are some simple sleeping habits that can make blood sugar soar and increase the risk of diabetes, as reported by the WebMD page on Saturday, November 22, 2025.
1. Sleep Less Than 6 Hours
Lack of sleep is one of the biggest factors that can trigger a spike in blood sugar. When the body lacks rest, the hormones that regulate stress and metabolism become unbalanced. As a result, body cells become less responsive to insulin, so blood sugar increases. People who are used to short sleep also tend to eat irregularly, snack more often, and easily choose foods high in sugar or carbohydrates.
2. Sleep Too Long
Not only lack of sleep, sleeping for too long, more than 9 hours per night is also associated with a higher risk of diabetes. The cause is not yet entirely clear, but many experts suspect this is related to the decline in physical activity and body rhythm disorders.
3. Begadang Habit
Bedang causes the body's biological clock to be disrupted. When you stay awake until late at night, the body produces more cortisol hormones. These hormones can interfere with how insulin works, so that blood sugar is easier to rise.
In addition, eating at night, something that often happens to people who like to stay up late makes the body have to process food at an actual time that is not ideal. This makes the jump in blood sugar more difficult to control.
4. Disturbed Or Unqualified Sleep
Sleep quality is as important as the duration. Sleep disorders such as often wakes up, sleep apnea, or poor sleep make the body not get enough recovery. When the body is stressed due to poor sleep, blood sugar levels will also be affected.
For people with sleep apnea, respiratory problems that occur repeatedly during sleep can increase inflammation and make insulin work less effectively.
5. Irregular Sleep Schedule
Sleeping and waking up at different hours every day makes it difficult for the body to maintain natural rhythms. Chaotic body rhythm can affect hormones that regulate appetite, metabolism, and of course blood sugar levels.
Preventing Soaring Blood Sugar Due To Sleeping Habits
To keep blood sugar levels stable, some simple steps can be taken:
- Try to sleep 7'8 hours every night.
- Avoid eating too hard at night.
- Create a consistent sleep routine, including on weekends.
- Reduce the use of gadgets before bedtime.
- For night shift workers, try to adjust a regular sleep and eating pattern.
- Do light physical activity after dinner, such as walking.
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