18 February 2026 Punjab Khabarnama Bureau : For years, sugar has been seen as the primary villain behind rising blood sugar levels. But doctors are now urging people to look beyond their plates. According to medical experts, chronic stress and poor sleep are increasingly emerging as major contributors to poor blood sugar control—sometimes even outweighing the impact of dietary sugar alone.
Speaking on the growing lifestyle-health disconnect, doctors say many patients who strictly reduce sugar intake still struggle to keep their blood glucose levels in check. The missing pieces, they argue, are stress management and quality sleep.
The Hidden Role of Stress Hormones
When the body is under stress—whether due to work pressure, financial worries, or emotional strain—it releases hormones such as cortisol and adrenaline. These hormones trigger the liver to release glucose into the bloodstream as part of the body’s “fight or flight” response.
“In short bursts, this response is normal and helpful,” doctors explain. “But when stress becomes chronic, cortisol levels remain elevated, leading to persistently high blood sugar.”
This effect can occur even in people who follow a balanced diet. Prolonged stress also makes cells more resistant to insulin, meaning glucose stays in the bloodstream instead of being used for energy.
Why Sleep Matters More Than You Think
Sleep deprivation is another underestimated factor. Research has consistently shown that sleeping fewer than six hours a night disrupts glucose metabolism and insulin sensitivity.
Doctors note that poor sleep affects the hormones that regulate hunger and fullness, often leading to cravings for high-carb and sugary foods. This creates a vicious cycle: lack of sleep raises blood sugar, increases cravings, and worsens overall metabolic health.
“Sleep is when the body repairs itself,” a physician said. “Without adequate rest, even the best diet may not be enough to control blood sugar levels.”
Modern Lifestyles Are Making It Worse
Urban lifestyles, long screen hours, irregular work schedules, and constant digital engagement have significantly increased stress and reduced sleep quality. Many professionals eat relatively healthy diets but remain glued to screens late into the night, disrupting circadian rhythms.
Doctors are increasingly seeing patients with erratic blood sugar patterns despite minimal sugar intake. In many cases, stress from work deadlines, night shifts, or emotional burnout is identified as the root cause.
Sugar Isn’t Innocent—but It’s Not Alone
Medical experts are careful to clarify that sugar is still an important factor and should not be consumed excessively. However, blaming sugar alone oversimplifies a complex metabolic issue.
“Blood sugar control is like a three-legged stool—diet, sleep, and stress,” doctors explain. “If one leg is weak, the whole system becomes unstable.”
They emphasize that even natural sugars and carbohydrates can spike blood glucose if the body is already under stress or sleep-deprived.
Impact on People With Diabetes and Prediabetes
For people with diabetes or prediabetes, unmanaged stress and sleep deprivation can make medications less effective. Doctors say patients often assume their treatment or diet has failed, when in reality lifestyle stressors are sabotaging progress.
Stress can also lead to poor adherence to exercise routines and medication schedules, further worsening blood sugar control.
What Doctors Recommend
Doctors advise a more holistic approach to managing blood sugar:
- Prioritise Sleep: Aim for 7–8 hours of quality sleep with consistent bedtimes.
- Manage Stress Daily: Techniques such as meditation, breathing exercises, yoga, or even short walks can lower cortisol levels.
- Balanced Diet, Not Sugar Elimination: Focus on fibre-rich foods, protein, and healthy fats rather than obsessively cutting sugar.
- Limit Screen Time at Night: Reducing blue light exposure improves sleep quality and hormonal balance.
- Regular Physical Activity: Exercise lowers stress hormones and improves insulin sensitivity.
A Shift in Health Conversations
Doctors believe public health messaging needs to evolve. While dietary advice remains important, ignoring stress and sleep creates unrealistic expectations and frustration among patients.
“People feel guilty eating a piece of fruit or dessert,” a doctor noted, “but don’t realise that sleeping four hours a night may be doing more harm to their blood sugar.”
The Bigger Picture
As stress levels rise globally and sleep quality declines, blood sugar problems are no longer just about food choices. Doctors stress that long-term metabolic health depends on addressing mental well-being and rest alongside nutrition.
The message is clear: sugar matters—but stress and sleep may matter just as much, if not more.
Summary
Doctors say chronic stress and poor sleep significantly disrupt blood sugar control, often more than sugar intake alone, urging people to manage lifestyle pressures alongside maintaining a balanced diet.