Log in
"I sleep well every night, but I still feel sleepy during the day." The cause of this sleepiness might be hypoglycemia.
We asked a doctor about the relationship between sleepiness and low blood sugar.
Those who skip breakfast or restrict carbohydrates should be careful
First of all, what exactly is "hypoglycemia"?
Generally, when blood glucose levels fall below 70mg/dl, the body enters a state of "hypoglycemia," and various symptoms appear as the body attempts to raise blood glucose. Symptoms range from sweating, palpitations, and tremors in the hands and feet, to feelings of weakness, fatigue, sleepiness, and dizziness.
Furthermore, if hypoglycemia progresses, seizures can occur, and in some cases, lead to a coma.
"Hypoglycemia is a state where there is not enough 'sugar' in the blood. The energy that moves the body is created by the three major nutrients: carbohydrates, fats, and proteins. The brain and muscles primarily use carbohydrates, while the heart normally uses fats for energy. When there isn't enough sugar, mental activity slows down and sleepiness can also be induced."
What causes hypoglycemia?
So, what causes hypoglycemia?
"The main causes are irregular eating habits, such as skipping breakfast, and unreasonable carbohydrate restrictions, such as low-carb diets. If there isn't enough carbohydrate, which is essential energy for the body, you'll constantly feel fatigued and weak, and you'll feel sleepy even after getting plenty of sleep."
Disruption of the autonomic nervous system leads to poor sleep quality
In addition to hypoglycemia, another cause of sleepiness is a disruption of the autonomic nervous system.
"We maintain physical and mental health by alternating between the sympathetic nervous system, which supports our daytime activities, and the parasympathetic nervous system, which creates a relaxed state before sleep, in a balanced way.
However, if you're active during the day but don't sleep properly at night, or if you look at a computer or smartphone during the relaxing time before sleep, or engage in strenuous exercise at a gym after work, the sympathetic nervous system becomes dominant.
The sympathetic nervous system releases adrenaline, which raises blood pressure and blood sugar, so if it's active at night, sleep quality deteriorates. This imbalance in sleep leads to daytime sleepiness."
Modern people, busy with work and household chores every day, tend to make time for themselves late at night, such as running or going to the gym after work, or enjoying the internet on their smartphones or PCs in addition to watching TV.
Improve sleep quality by getting sunlight!
If you can't relax at night and realize that your "sleep quality is poor," it's important to get plenty of sunlight every morning.
Getting enough sunlight is said to promote the secretion of melatonin, a hormone that induces sleepiness at night, leading to deeper sleep.
"To increase melatonin production at night, it's good to get moderate exercise while exposed to morning sunlight. Exercise that leaves you fatigued can stress your body, so light sweating from a walk is best. When walking, performing interval exercise, alternating between brisk and slow walking, will improve the balance between the sympathetic and parasympathetic nervous systems."
If hypoglycemic symptoms appear, take fast-acting glucose.
To say goodbye to sleepiness, regular eating habits and good quality sleep are essential. But what should you do if you find yourself in a hypoglycemic state?
"Consuming glucose can alleviate the sluggishness and sleepiness caused by low blood sugar. If you want to quickly relieve sleepiness, monosaccharides (glucose) are recommended over disaccharides (sucrose, lactose) found in chocolate, etc.
It is quickly absorbed and converted into energy in the body, so it's a good idea to drink a sweet beverage labeled 'containing glucose.'
However, excessive intake is prohibited. Also, a moderate amount of caffeinated beverages can be good for preventing sleepiness.
What you should avoid is exercising while in a hypoglycemic state. This will further deprive the brain of sugar, leading to increased stress and worsening symptoms."
For people with diabetes, due to insulin resistance, sugar is not taken into cells and is not properly used as energy, leading to hyperglycemia after meals.
If a state of hyperglycemia continues and insulin secretion from the pancreas decreases, specialized medical treatment becomes necessary.
However, if medication is excessive or meals are skipped, even people with diabetes can experience a "hypoglycemic attack," so caution is advised.
Furthermore, if you experience hypoglycemic symptoms daily, you may have an endocrine disorder. It is important to seek a diagnosis from a specialist as soon as possible.
