Question to Luise from the Hello Inside science editorial team about Anna's interview : How can Anna Journey be explained scientifically, does it make sense, is there a scientifically provable connection between blood sugar and sleep and cognitive performance?
Luise: Anna's Journey is an impressive demonstration of how lifestyle changes can have a significant impact on wellbeing - and the science backs her up. The link between blood sugar regulation, sleep and cognitive performance is indeed well documented.
Insulin and sleep: blood glucose levels influence sleep quality?
Insulin plays a central role in metabolism and influences how stable blood sugar levels are throughout the day. If blood sugar levels fluctuate significantly in the evening, this can lead to sleep disturbances. Studies, including those by Dr. Satchin Panda and Dr. Eve Van Cauter, show that people with unstable blood sugar levels often have trouble sleeping and are more susceptible to hormonal imbalances, which also affect the stress hormone cortisol.
Anna discovered the connection between her blood sugar level and her sleep quality for the first time through the Hello Inside program: "I sleep much worse on days when my blood sugar fluctuates a lot.
And the effect goes beyond insulin: hormonal interactions: Insulin, cortisol and melatonin
The regulation of insulin and blood sugar is closely linked to other hormones that influence sleep. When blood sugar levels are elevated due to excessive sugar consumption or stress, the body produces more insulin, which in turn affects cortisol levels. This in turn can inhibit the nightly production of melatonin, making it harder to fall asleep.
Anna realized that her body reacted to stressful days and unbalanced meals with sleep disturbances. Thanks to her tracking data, we at COahcing quickly saw the connections and understood how Anna could keep her insulin levels stable with an adapted routine.
Question: How does blood sugar affect sleep?
Unstable blood sugar levels, especially with large fluctuations between peaks and troughs, negatively affect the body in several ways. When blood sugar levels rise rapidly after a high-carbohydrate or high-sugar meal, insulin is released to transport the sugar from the blood into the cells. This rapid rise can lead to an equally rapid drop in blood sugar - which the body often perceives as an "emergency". In this situation, the body releases stress hormones such as cortisol and adrenaline to quickly raise blood sugar levels again. The problem with this is that cortisol and adrenaline have an activating effect and can disrupt sleep because they put the body in a kind of "alarm state".
Dr. Eve Van Cautera leading researcher in the field of sleep and metabolism at the University of Chicago, has shown in her studies that poor sleep and insulin resistance often go hand in hand. Her research shows that lack of sleep can reduce insulin sensitivity, which means that the body reacts more poorly to insulin and utilizes glucose more poorly. This vicious circle means that people who sleep poorly often have greater fluctuations in blood sugar levels - and vice versa. This change in insulin resistance also increases the risk of tiredness and difficulty concentrating.
Question: What is the connection with cognitive performance?
Blood sugar levels have a direct influence on the brain. Our brain needs a constant supply of energy in the form of glucose in order to function optimally. Fluctuating blood sugar levels, as Anna experienced in the beginning, can lead to a lack of energy in the brain, which can manifest itself in the form of difficulty concentrating, mental fatigue and even irritability. Dr. Satchin Panda, known for his research on chronobiology, emphasizes that blood sugar levels need to be kept stable not only for physical health but also for mental health to avoid fatigue and cognitive decline. His approach of aligning eating rhythms with natural day-night cycles has shown in several studies that regular meal times help to stabilize blood sugar and support mental performance.
Question: Why does regular monitoring and coaching help?
Anna's approach of checking her checking her blood sugar levels once a quarter is actually a very good strategy for staying healthy in the long term. Monitoring through a continuous glucose monitor (CGM) not only provides a snapshot, but helps to identify individual patterns and adapt lifestyle changes. This type of self-monitoring supports awareness and can help to maintain healthy habits and avoid relapses in the long term.
The coachingthat Anna receives in the Hello Inside program is also an important aspectIt not only offers guidance and supportbut also helps her set specific goals and reflect on what is working well and where there is room for improvement. A similar approach is used in behavioral research and studies have shown that supported self-monitoring and structured feedback significantly increase the chances of long-term behavioral change.
