Sleep, Stress and Cortisol: How Poor Rest Affects Inflammation and Blood Sugar

If you’re constantly tired, wired, and struggling to focus, your sleep might be disrupting more than just your mood — it could be elevating your cortisol, blood sugar, and inflammation markers like C-reactive protein (CRP).

Studies show that sleep deprivation increases 24-hour cortisol levels, keeping the body in a stressed, catabolic state [ScienceDirect]. At the same time, poor sleep raises fasting glucose, insulin, and HbA1c, increasing the risk of metabolic disease and brain fog [BMC Public Health].

The good news? Getting just 7–9 hours of quality sleep can normalize cortisol rhythms, reduce inflammation, and improve insulin sensitivity.

💡 Practical Takeaways:

• Aim for 7–9 Hours: This helps regulate cortisol and lowers inflammatory and metabolic markers.
• Fix Your Sleep Routine: Consistent bedtimes, dim lighting, and avoiding screens and heavy meals can significantly improve sleep quality.
• Treat Underlying Sleep Issues: Chronic insomnia and sleep apnea worsen CRP, glucose, and HbA1c. Address them medically.
• Avoid Sleep Debt: All-nighters spike cortisol dramatically — recovery can take days.
• Nap Wisely: Short naps can support energy but don’t fully reset cortisol or blood sugar rhythms.

Test for these Biomarkers:

Cortisol, C-Reactive Protein (CRP), Glucose, HbA1c, Insulin, High Sensitivity CRP

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