Why Sugar Makes You Tired

Often people turn to sugar for an energy boost, but it actually has the opposite effect. Over time, eating sugar on a regular basis will tend to make us feel more and more tired. Here are four reasons this happens, and five suggestions onwhat you can do about it.

1. When we eat a sugary food (especially a low fiber one) our blood sugar level spikes quickly, and then drops quickly. This leave us even more tired, and creates a vicious cycle if we do it regularly. According to Regenerate Medical Concierge, this crashing of our blood sugar takes place because the pancreas releases more insulin to process the extra sugar, and that causes a further drop in blood sugar levels. The more often we eat sugar, the more this cycle will continue, and then we have a higher chance of developing insulin resistance and Type 2 Diabetes. Plus, our energy will keep crashing over and over.

2. Not only does sugar cause a crash in our blood sugar and energy levels, but it reduces the activity of orexin cells (neuropeptides that regulate wakefulness). That’s why we often feel like taking a nap after sugar indulgences.

3. In addition, eating sugar during the day disturbs our sleep cycle. According to Sleep.org, sugar consumption often causes us to wake up during the night, or we might stay asleep but are pulled out of deep sleep, making us tired the next day. And Regenerate Medical Concierge states that the more sugar you consume before bed, the less likely you are to stay in deep Rapid Eye Movement (REM) Sleep.

4. Often the sugary foods consumed are in processed foods that contain little fiber. Healthline points out that this combination provides the environment where blood sugar and insulin levels can spike, causing our energy to rise and then crash. Also, eating high sugar foods increases our tendency to crave other sugar foods, leading to a continuing energy-depleting cycle.

If your diet contains too many sugars and you want to move towards a healthier, safer diet, here are some suggestions on what you can do…

1. Eat fruit for natural sugars. They contain fiber as well as vitamins and minerals and have a more balancing effect on the body than refined sugars.
2. Cut back on your sugar intake, including ‘hidden sugars’ in places you might not be looking, like barbecue sauce, yogurt, cereals, granola bars, breads, peanut butter, juices, and salad dressings. This means getting in the habit of reading labels.
3. If you’re going to eat a sweet, have it in a meal with protein and fat, which lessens the depleting effects of the sugar.
4. Eat more whole grains which contain lots of fiber, and less refined carbs and sugars.
5. Drink more water and herbal teas and less sugar beverages and energy drinks.

For more information on how to develop a good low-sugar eating strategy, check out this Cleveland Clinic article.

Contact me for a free phone chat on how to knock out your sugar addiction habit.