Managing Diabetes, High Blood Pressure, and Heart Disease Through BetterSleep

Many Black women face higher risks of diabetes, high blood pressure, and heart disease, and poor sleep can make these conditions worse. When you don’t get enough high-quality sleep, your body struggles to regulate blood sugar, blood pressure, and heart function. The good news? Prioritizing rest can help manage and even reduce the risk of these chronic illnesses.

Let’s break down how sleep impacts these conditions and how you can improve your rest for better health.

Sleep & Diabetes

How Sleep Affects Blood Sugar

When you don’t get enough sleep, your body becomes more resistant to insulin, the hormone

that helps regulate blood sugar. This can lead to:

• Higher blood sugar levels

• Increased cravings for sugary, high-carb foods

• Weight gain and a higher risk of Type 2 diabetes

Here’s Why?

Your body becomes resistant to insulin due to several physiological and hormonal disruptions: Increased Cortisol Levels – Sleep deprivation triggers stress responses, leading to elevated cortisol (the stress hormone). High cortisol levels interfere with insulin’s ability to regulate blood sugar.

2. Disrupted Circadian Rhythms – Your body’s internal clock (circadian rhythm) helps

regulate metabolism. Poor sleep throws this system off, reducing insulin sensitivity.

3. Inflammation – Chronic sleep loss increases inflammation, which can impair insulin

function and lead to insulin resistance.

4. Altered Appetite Hormones – Lack of sleep increases ghrelin (hunger hormone) and

decreases leptin (satiety hormone), leading to overeating, especially refined carbs and

sugars, which can worsen insulin resistance.

5. Reduced Glucose Uptake by Cells – Sleep deprivation causes muscle and fat cells to

respond poorly to insulin, making it harder for them to absorb glucose from the

bloodstream.

6. Mitochondrial Dysfunction – Poor sleep reduces the efficiency of mitochondria (the

energy powerhouses of cells), which can lead to improper glucose metabolism.

Sleep Strategies for Managing Diabetes

• Get 7-9 hours of sleep per night – Lack of sleep increases insulin resistance. Set a bedtime

and stick to it.

• Avoid late-night eating – Eating too close to bedtime can spike blood sugar overnight. Aim

to finish eating 2-3 hours before bed.

• Move your body – A short walk after dinner helps regulate blood sugar and improves sleep

quality.

• Lower stress before bed – High cortisol (stress hormone) levels raise blood sugar. Try deep

breathing or journaling before sleep.

• Regulate light exposure – Bright light at night suppresses melatonin, making it harder to

sleep. Dim the lights an hour before bed.

They call it "beauty sleep" because sleep is essential for maintaining a youthful, healthy

appearance. When you sleep, your body goes into repair and regeneration mode, benefiting your

skin, hair, and overall well-being. Here’s why the phrase holds true:

1. Skin Repair & Regeneration

During deep sleep, your body increases blood flow to the skin, delivering oxygen and nutrients

that help repair damage from UV rays, pollution, and stress. This process helps maintain a fresh,

glowing complexion.

2. Collagen Production

Sleep stimulates collagen production, which keeps skin firm, smooth, and elastic. A lack of sleep

can lead to premature wrinkles, fine lines, and sagging skin.

3. Reduced Dark Circles & Puffy Eyes

Poor sleep leads to water retention and poor circulation, which can cause puffiness, dark circles,

and a tired appearance. A full night’s rest allows the body to drain excess fluids and reduce

under-eye bags.

4. Hormonal Balance

Sleep regulates cortisol (the stress hormone). High cortisol levels from sleep deprivation break

down collagen and lead to inflammation, making the skin look dull and aged.

5. Hair Health

A good night’s sleep supports hair growth by allowing the body to repair and nourish hair

follicles. Poor sleep can lead to thinning hair, breakage, and a dull appearance.

6. Glowing Complexion

Well-rested skin looks brighter and more radiant because sleep boosts hydration and repairs the

skin barrier, preventing dryness and irritation.

So, beauty sleep isn’t just a myth—it’s science! Prioritizing good sleep is one of the most

effective (and free!) ways to maintain a youthful, healthy look.