Sleep Affects Sugar Intake in Teens

For teens, getting quality sleep is an important part of reducing sugar intake. Learn how sleep affects sugar intake and what you can do.

• Studies of adolescents have shown that sleep deprivation tends to affect the intake of sugary foods.
• The increase in intake may be due to daytime fatigue caused by lack of sleep as people try to get energy quickly.
• Previous research has shown that adults have the same risks, meaning getting quality sleep can be an important part of affects sugar intake.

A study in the journal Sleep found that teens who slept less than recommended were more likely to consume foods that caused blood sugar to rise, increasing their risk of being overweight, obese and type 2 diabetes.

Lead author of the study, Dr. Carla Durajo, professor of clinical and developmental psychology at BRIG Young University, said: “Shorter sleep times increases the risk of teens consuming more carbohydrates and added sugars and drinking more sugary drinks compared to when they get enough sleep.”

About the Study

The researchers looked at the eating patterns of 93 adolescents. They studied their calorie intake, macronutrient content, food type, and glycemic load on the foods they regularly eat. They also analyzed sleep patterns for a week, dividing participants into two groups — those who slept short hours slept 6 and a half hours a night, and healthy people slept 9 and a half hours a night.

We’re guessing that tired teens are looking for rapid energy bursts to maintain their sleep, so they’re looking for food to give them energy.

— Kara Duraccio, PhD

Dr. Duraccio noted that the two groups consumed roughly the same amount of calories. However, those who slept less simply opted for foods with more added sugar and high carbs.

“We suspect that tired teens are looking for a quick burst of energy to keep them able to sleep, so they’re looking for food to give them energy,” she said.

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Ripple Effect

Dr. Jodi Mindell, author of the Clinical Guidelines for Pediatric Sleep, says that while sleep is essential for everyone, teens in particular need more sleep but are notorious for lack of sleep.

She said the average sleep time for teens is about 7 hours. But research shows that most teens need at least 9 hours of sleep, which Dr. Mindel says is caused by several major problems.

For example, physiological changes in sleep schedules cause teens to stay up late at night. They also have to deal with high school morning class hours, as well as evening social and school schedules, which cause them to stay up late.

Sleep deprivation can affect many aspects of teens’ functioning, including mood, behavior, attention, decision-making, and academic performance.

— Jodi Mindell, PhD

“Because of these factors, most teens suffer from severe sleep deprivation,” she said. “Sleep deprivation affects many aspects of teens’ functioning, including mood, behavior, attention, decision-making, and academic performance.”

Recent studies have shown that poor eating habits can also be one of the causes of a chain reaction. For example, a study of added sugar intake among Brazilian adolescents found that those who ate more sugar also had a worse overall diet and spent more time on electronic devices.

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Adults Affected, Too

While recent studies have highlighted the effects on adolescents, the results also apply to adults. For example, observing those who work shifts — and therefore their sleep duration is unpredictable — can give us a glimpse into the link between sleep deprivation and diet quality.

Dr. Arne Lowden, of the Institute for Stress At Stockholm University in Sweden, said: “There are many difficulties in recommending diets to shift workers.” “Most notably, they tend to rely on convenience foods such as sweets and high-carb options to maintain energy during shifts.”

However, this practice doesn’t just add calories. According to a 2021 study in the journal Science Advances, circadian rhythm disorders brought about by staying up late can also lead to glucose intolerance.

In the study, blood sugar levels were better regulated for those who didn’t eat during shifts, suggesting that eating at night may have a significant effect on your metabolism. Choosing sugary foods can add another challenge.

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The Sleep-Sugar Connection

According to previous research, the problem of inadequate sleep and food choices can also affect employees who do not work shifts. A 2016 study in the journal Sleep Health found that short sleep duration was associated with increased appetite and obesity. Participants who slept less than 5 hours a night consumed 21 percent more sugary drinks during the day.

Overall, sleep affects sugar intake, while increased sugar intake can negatively impact sleep, creating an ugly cycle.

Studies have shown that sleep deprivation may increase the intake of sugary foods, potentially increasing health risks. One of the best ways to prevent this from happening in your life is to make sure you have a healthy sleep regimen. If you’re battling insomnia, waking up with shortness of breath, or feeling tired throughout the day despite getting enough sleep, you should talk to your health care provider. It may be that your sleep problems are affecting the quality of your sleep.

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