Whether you’re taking your children trick-or-treating or you have Halloween candy ready to hand out to kids, chances are you’ll sample some of it. Sugar fits into any balanced diet, but too much of it at night can negatively affect your quality of sleep.
Enjoy your favorite candies without ruining your sleep with all those sweets. Read on for our expert advice.
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How does sugar affect sleep?
A 2022 study found those who eat high amounts of sugar can experience restlessness and less deep sleep at night. Sugar and high-fructose corn syrup found in candy can also significantly increase blood sugar levels, giving you what feels like a rush of energy that makes it more challenging to drift off to sleep.
Sugar can also delay your body’s natural melatonin production, a hormone that plays a role in your sleep-wake cycle and promotes sleepiness. As a result, a late-night sweet tooth can be a big disruptor for you or your child’s bedtime.
How to sleep better after having too much sugar
Eat protein or healthy fats with your sweets
Pair sweets with a side of protein or healthy fats to offset the sugar rush. Eating proteins aids in the production of orexin, a hormone that regulates appetite and sleep, and helps counteract a spike in blood sugar. Meanwhile, healthy fats can slow the release of sugar into your blood stream.
Good sources of protein to pair with candy:
- Greek yogurt
- Cottage cheese
- Banana with peanut butter
Good sources of healthy fats to pair with candy:
Take a warm bath
Taking a warm bath before bed can help you get better sleep.
Your core temperature naturally drops during early sleep stages. To the body, that temperature decline is a signal for rest. Taking a warm bath an hour and a half before bed can help trigger your thermoregulatory system, promoting greater blood circulation from the core to the hands and feet. This helps lower body temperature and remove body heat, helping signal to your body that it’s time for bed. It’s also a good tip for parents who are trying to stop their little monsters from bouncing off the walls.
Try a natural sleep aid
Natural sleep aids like herbal tea, CBD oil and essential oils promote relaxation and help wind you down so you feel more prepared to get ready for bed.
Optimize your home and bedroom for sleep
The surroundings in your home can have an impact on your quality of sleep, so make sure your environment is working with you to help you get better sleep:
- Lower or dim the lights in your home to make it darker and signal to your body it’s time for bed. Our circadian rhythm is heavily influenced by light and darkness, and your body will produce more melatonin in low-light conditions.
- Ensure you have a comfortable mattress you actually look forward to climbing in and tucking yourself into. The firmness profile should suit your sleeping position, and the construction should accommodate your body type.
- Stay off electronic devices an hour and a half before bed. Technology like your TV, laptop and phone omit a blue light that can delay your body’s melatonin production.
If you generally have trouble sleeping, with or without sugar, check out our article that lists 27 tips to get better sleep and the best yoga poses to try before bed.
