Khaberni - Studies have shown that consuming added sugars before sleep can lead to long-term increased blood pressure, especially when consuming sweets and sugar-rich meals, in comparison to the natural sugars found in fruits.
While eating a single sugary meal late may not directly affect blood pressure, repeating this habit can lead to serious health changes.
It causes metabolic disorders
According to experts from the verywellhealth site, consuming sugars before bed quickly turns carbohydrates into glucose, which stimulates the pancreas to secrete insulin. The rise in insulin leads to sodium retention and increased blood volume, which raises blood pressure, and stimulates the sympathetic nervous system, which increases the heart rate and narrows blood vessels. Over the long term, this can contribute to insulin resistance and increase the risk of developing high blood pressure.
Sugar can impact sleep quality
Sugar provides an energy boost before bed, which hinders achieving calm and restful sleep. Studies have shown that sleep deprivation is linked to high blood pressure and increased risk of hypertension.
Sugars harm blood vessels
Fructose increases uric acid levels in the blood, reducing the production of nitric oxide, a gas that helps expand blood vessels, thus its deficiency leads to increased blood pressure and a higher risk of heart disease.
Sugar at night contributes to long-term weight gain
Excess calories are converted to fat, especially in the abdominal area, increasing inflammation and affecting blood pressure regulation.
Sugars may increase the body's sensitivity to sodium
This makes consuming salt more impactful on blood pressure.
To avoid these risks, experts recommend replacing sugary nighttime snacks with healthier options such as Greek yogurt with berries and nuts, apple with peanut butter, cottage cheese with vegetables, or oats with milk and cinnamon. These alternatives provide fiber, protein, and healthy fats and satisfy the body without negatively affecting sleep or blood pressure.
