Sleep and diabetes: The connection you might be missing

Today marks World Diabetes Day, and with more than 5.8 million people in the UK living with diabetes, it’s a timely reminder of how interconnected our health can be.

One connection that often goes unnoticed is the link between sleep and diabetes. While not everyone with diabetes experiences sleep problems, and many people with sleep issues don’t have diabetes, understanding how the two may interact can help you recognise changes, seek support, and take small, manageable steps toward better rest and overall wellbeing.

How diabetes can affect sleep

Diabetes occurs when the body struggles to produce or use insulin effectively, causing blood sugar (glucose) levels to rise. Both type 1 and type 2 diabetes can influence, and be influenced by how well we sleep – and for some people, this can show up in ways that feel frustrating or disruptive.

Common symptoms linked to fluctuating glucose levels include:

• Frequent urination: High glucose levels can cause you to wake several times a night.
• Dehydration: Excess sugar can draw water from tissues, making you feel thirsty.
• Low blood sugar: Shakiness, sweating, or dizziness may interrupt sleep.

Research suggests that unstable overnight glucose may contribute to insomnia or next-day fatigue, and that reduced deep sleep (slow-wave sleep) might affect how efficiently the body uses insulin.

How disrupted sleep can influence diabetes

Sleep plays a central role in how energised, focused, and balanced we feel, so not getting enough rest can make day-to-day diabetes management feel more challenging for some people.

Lack of sleep can increase levels of ghrelin, the hormone that stimulates hunger, and reduce the signals that tell your body it’s full. This may make quick-energy or sugary foods more tempting, which can affect blood sugar levels.

It’s not only sleep duration that matters. Irregular bedtimes and broken sleep have been linked with changes in how the body handles glucose, even in people without diabetes. Poor sleep can also make it harder to maintain routines like regular meals, gentle movement, or glucose checks – things many people rely on to feel steady day to day.

Evidence shows that regularly sleeping less than seven to eight hours a night is associated with a higher risk of developing type 2 diabetes over time. Everyone’s sleep needs differ, but aiming for roughly seven to eight hours of consistent, good-quality sleep may support steadier energy and overall metabolic balance.

The link between sleep apnoea and diabetes

For some people, disrupted sleep has an underlying cause, and one of the most common is obstructive sleep apnoea (OSA). This condition causes breathing to repeatedly stop and start during the night, often without the person realising, leading to lighter, fragmented sleep.

Around half of people living with type 2 diabetes are estimated to also experience sleep apnoea. Shared factors such as weight changes, inflammation, or the body’s stress response may help explain why the two conditions often overlap.

Other symptoms sometimes associated with diabetes, such as restless legs or nerve-related discomfort, can also disturb sleep for some individuals, adding to feelings of tiredness or broken rest.

Not everyone with diabetes will experience sleep apnoea, and many people sleep well. But if loud snoring, breathing pauses, or persistent daytime tiredness sound familiar, mentioning these symptoms to your GP may help you get clarity and support.

Managing sleep apnoea: How CPAP can help

For people diagnosed with obstructive sleep apnoea, continuous positive airway pressure (CPAP) therapy is a common treatment. CPAP gently keeps the airway open through a mask, helping to reduce snoring and prevent breathing pauses during sleep.

According to a review published by the National Institutes of Health, people who use CPAP regularly often experience fewer night-time awakenings and more stable oxygen levels during sleep. The review also noted a small improvement in long-term blood sugar levels in some individuals with both sleep apnoea and type 2 diabetes, with consistency playing a role in the effect seen.

Adjusting to CPAP can take time, and many people find the early stages challenging. With support and the right mask fit, most settle into a routine that feels comfortable and helps them get more refreshing sleep.

CPAP isn’t right for everyone, but for those diagnosed with sleep apnoea, using it as recommended may be a helpful part of improving sleep quality and overall wellbeing.

Simple tips for better sleep

Not all sleep issues are linked to diabetes or sleep apnoea, but small changes to your routine can sometimes make sleep feel more restful. You may find it helpful to try:

• Keeping a consistent sleep schedule, even on weekends, to support your natural body rhythm.
• Avoiding large meals or alcohol close to bedtime, as both can make it harder to fall asleep or stay asleep.
• Creating a calm sleep environment by keeping your bedroom cool, dark, and quiet.
• Limiting screens before bed, as bright lights from phones or tablets can make it harder for your brain to wind down.
• Speak to your GP if you regularly snore, wake up unrefreshed, or experience broken sleep.

Even small adjustments can make a noticeable difference over time, and it may take a little experimenting to find what works best for you.

Taking positive steps forward

Everyone’s experience with sleep and diabetes is different and understanding how the two can interact may help you make sense of any changes you are noticing. If tiredness, snoring, or broken sleep are starting to affect your day, speaking to your GP can help you explore what might be contributing and what support could be helpful. You can also learn more through the resources available for World Diabetes Day.

Small, manageable adjustments to your routine, along with the right guidance when needed, can make a positive difference over time. Focusing on sleep does not have to be overwhelming; gentle steps can help you feel more rested and more at ease in your day-to-day life.

If you suspect you have sleep apnoea, try our OSA STOPBang questionnaire to assess your risk.