A large study looking at data from thousands of Americans found that people with diabetes and blood sugar problems often have trouble sleeping. The research shows that what you eat—especially how much protein, carbs, and fat you consume—can affect whether you sleep too little, too much, or just right. People with diabetes who didn’t eat enough protein were more likely to have sleep disorders. The study suggests that paying attention to both your blood sugar levels and your diet might help improve your sleep quality, though more research is needed to understand exactly how these connections work.

The Quick Take

  • What they studied: Whether blood sugar control and the types of food people eat (proteins, carbs, and fats) are connected to how much people sleep and how well they sleep.
  • Who participated: Thousands of Americans surveyed between 2007 and 2020 as part of a national health study. The group included people with diabetes, people with prediabetes (early warning signs of diabetes), and people with normal blood sugar.
  • Key finding: People with diabetes were 61% more likely to have diagnosed sleep disorders and 37% more likely to sleep too long compared to people with normal blood sugar. People with diabetes who ate low amounts of protein had more than double the risk of sleep disorders.
  • What it means for you: If you have diabetes or blood sugar problems, paying attention to your diet—especially making sure you eat enough protein—might help you sleep better. However, this study shows a connection, not proof that changing your diet will definitely fix sleep problems. Talk to your doctor before making big diet changes.

The Research Details

This study looked at information collected from a large, ongoing survey called the National Health and Nutrition Examination Survey (NHANES) that tracks the health of Americans. Researchers gathered data from 2007 to 2020 and looked at three things: people’s blood sugar levels (measured by a blood test called HbA₁c and self-reported diabetes), what they ate (how much protein, carbs, and fat), and their sleep patterns (how long they slept and whether they had trouble sleeping). They used statistical methods to find patterns and connections between these factors. The study was “cross-sectional,” which means researchers took a snapshot of people at one point in time rather than following them over years.

This approach is important because it uses real-world data from a representative sample of Americans, making the findings more relevant to everyday people than lab studies might be. By looking at such a large group over many years, researchers could spot patterns that might not show up in smaller studies. However, because it’s a snapshot rather than following people over time, we can see connections but can’t prove that one thing causes another.

This study has several strengths: it uses data from a well-respected national survey, includes a large number of participants, and adjusted for many other factors that might affect sleep (like age, weight, and exercise). However, the study relies on people remembering what they ate and reporting their own sleep problems, which can be inaccurate. The findings show connections between factors but don’t prove that diet changes will improve sleep. Different results might appear if the study were repeated with different methods.

What the Results Show

People with diabetes had significantly more sleep problems than people with normal blood sugar. Specifically, they were 61% more likely to have a diagnosed sleep disorder, 37% more likely to have trouble sleeping, 21% more likely to sleep too little (less than 6 hours), and 37% more likely to sleep too much (more than 9 hours). Interestingly, among people with diabetes, those who had very good blood sugar control (HbA₁c below 6.5%) actually reported more trouble sleeping than those with slightly less tight control. This surprising finding suggests that the relationship between blood sugar and sleep is complex. In people with diabetes, eating too little protein was strongly linked to sleep disorders—those with low protein intake had more than double the risk. A diet low in carbs but high in fat appeared to help reduce the chances of sleeping too little. Among people with prediabetes (early warning signs of diabetes), low-protein diets combined with high fat intake were linked to sleeping too much, with odds 2 to 3 times higher than those eating balanced diets.

The study found that the connection between diet and sleep worked differently depending on a person’s blood sugar status. In people with normal blood sugar, eating unbalanced diets (either very low-carb or very high-carb) was linked to both sleeping too little and sleeping too much, compared to eating balanced meals. This suggests that for people without diabetes, a balanced diet may be best for sleep. The research also showed that the specific combination of nutrients matters—it’s not just about eating enough protein, but how protein relates to carbs and fats.

Previous research has suggested that diet and blood sugar affect sleep, but this study is one of the largest to look at how these factors work differently for people with different blood sugar statuses. The finding that very tight blood sugar control might be linked to more sleep trouble is new and contradicts what some might expect, suggesting that the relationship is more complicated than previously thought. The importance of protein intake for sleep in people with diabetes adds to growing evidence that protein plays a special role in metabolic health.

This study has important limitations to understand. First, it’s based on people’s memories of what they ate and their reports of sleep problems, which can be unreliable. Second, the study shows connections between factors but cannot prove that diet causes better or worse sleep—other unmeasured factors could be responsible. Third, the study was done at one point in time, so we don’t know if these patterns stay the same over years. Fourth, the study didn’t measure actual sleep quality in detail (like using sleep monitors), only self-reported sleep duration and trouble sleeping. Finally, some of the findings (especially for prediabetes) were based on smaller groups, making those results less certain.

The Bottom Line

If you have diabetes or prediabetes and struggle with sleep, consider talking to your doctor or a dietitian about your protein intake—the research suggests eating adequate protein may help. For people with normal blood sugar, eating a balanced diet with appropriate amounts of carbs, protein, and fat appears best for sleep. These recommendations have moderate confidence because the study shows connections but doesn’t prove cause-and-effect. Don’t make major diet changes without consulting your healthcare provider, especially if you take diabetes medications.

People with diabetes or prediabetes who have sleep problems should pay attention to these findings. People with normal blood sugar who sleep poorly might also benefit from reviewing their diet balance. Healthcare providers treating sleep disorders in patients with diabetes may find this information useful for developing treatment plans. This research is less relevant for people without blood sugar problems who sleep well. Pregnant women, children, and people with eating disorders should not use this as a basis for diet changes without medical guidance.

If you make diet changes based on this research, you might notice improvements in sleep within 2-4 weeks, though some people may take longer. Sleep patterns can be affected by many factors (stress, exercise, light exposure, medications), so changes may not be dramatic. Consistent dietary changes over several months are more likely to show benefits than short-term adjustments.

Want to Apply This Research?

  • Track daily protein intake (in grams) alongside sleep duration and sleep quality ratings. Users can log meals and see if days with adequate protein (aim for 25-30g per meal for most adults) correlate with better sleep scores.
  • Set a reminder to include a protein source at each meal (chicken, fish, eggs, beans, yogurt, nuts). Users can log their protein intake and rate their sleep quality the next morning to identify personal patterns between protein consumption and sleep.
  • Create a 4-week tracking period where users log protein intake and sleep metrics daily. Generate weekly reports showing correlations between protein consumption patterns and sleep outcomes. Allow users to compare weeks with adequate vs. low protein intake to see personal patterns.

This research shows connections between diet, blood sugar, and sleep but does not prove that changing your diet will improve your sleep. If you have diabetes, prediabetes, or a sleep disorder, consult your doctor or registered dietitian before making significant dietary changes, especially if you take medications for blood sugar control or sleep. This information is for educational purposes and should not replace professional medical advice. Individual results vary, and what works for one person may not work for another.