Most Americans already consume too much added sugar—to the tune of about 17 teaspoons per day—which is linked to higher risks of heart disease, type 2 diabetes and poor sleep.
When foods high in added sugar are eaten close to bedtime, they can cause blood sugar spikes and crashes, making it harder to fall and stay asleep. Not all sugar is created equal, though. “Naturally occurring sugars are found in whole foods that also provide fiber, vitamins and minerals, while added sugars are often found in more refined, ultra-processed foods,” says Val Warner, M.S., RD, CSSD, CPT. “Consuming too much added sugar is what’s linked to negative health outcomes.”
To understand how eating sugar in the evening affects sleep—and what to reach for instead—we spoke with registered dietitians to break down the science and share practical tips.
How Sugar Can Impact Your Sleep
When you eat foods high in added sugar—like candy or baked goods—your blood sugar rises and your body releases insulin to move that glucose into your cells for energy. That process is completely normal. But when blood sugar rises sharply, particularly in the evening, it can throw off the delicate balance of hormones that help regulate your sleep-wake cycle.
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