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Unlocking Better Sleep: The Impact of Lowering Insulin Levels

In our quest for a good night’s sleep, we often explore various factors such as bedtime routines, sleep environment, and relaxation techniques. However, one aspect that might be overlooked is the role of insulin levels in influencing our sleep patterns.  

In this blog post, we’ll delve into how lowering insulin levels can improve sleep quality, focusing on its impact on melatonin and cortisol production. Read on to learn how lowering your insulin levels can be the key to a better night’s rest! 

The Impact of Insulin on Sleep 

Insulin, a hormone primarily associated with blood sugar regulation, has intriguing implications for sleep. When insulin is released, it promotes the uptake of amino acids, including tryptophan, into the brain.  

Tryptophan is a precursor to serotonin and melatonin, both crucial for sleep regulation. For example, this is why some individuals may find that consuming a glass of warm milk before bed induces a sense of sleepiness. This phenomenon can be attributed to the fact that milk is a potent insulin-secreting food.  

How Insulin Resistance Affects Sleep 

However, the scenario changes when insulin resistance comes into play. Insulin resistance occurs when the body’s cells don’t respond effectively to insulin, leading to elevated insulin levels in an attempt to compensate. While insulin is supposed to facilitate the entry of nutrients into cells, insulin resistance means this process doesn’t work as efficiently. 

The Paradox of High Insulin Levels 

In the context of sleep, the paradox arises when individuals are insulin resistant. Instead of promoting a restful state, high insulin levels can have the opposite effect. Insulin resistance may disrupt the delicate balance required for a smooth transition into sleep, impacting melatonin and cortisol production. 

Impact on Melatonin Production 

Melatonin, often referred to as the “sleep hormone,” is responsible for regulating our sleep-wake cycle. High insulin levels can hinder the production and release of melatonin, leading to difficulties falling and staying asleep.  

By adopting dietary habits that promote lower insulin levels, individuals may find themselves naturally enhancing melatonin production and, consequently, improving their sleep patterns. 

Cortisol’s Role in Sleep 

While melatonin promotes sleep, cortisol, often termed the “stress hormone,” has the opposite effect.  

Elevated cortisol levels can result in heightened alertness and difficulty winding down for sleep. Insulin resistance, associated with high insulin levels, may contribute to increased cortisol production. Managing insulin levels through dietary choices can help regulate cortisol secretion, promoting a more tranquil transition into the sleep phase. 

Tips for Lowering Insulin Levels and Improving Sleep 

Now that we’ve uncovered reasons why you might struggle to sleep or maintain a healthy sleep cycle let’s dive into tips on improving it. 


Focus on a well-balanced diet rich in whole foods, including plenty of non-starchy vegetables and fruits, lean proteins, and healthy fats, while avoiding foods known to spike insulin, such as starchy foods (grains, beans, and potatoes), milk and whey protein, and sugar 

Regular physical activity 

Incorporate regular exercise into your routine, as physical activity helps improve insulin sensitivity. Exercises like HIIT, yoga, intermittent sprinting, or simply taking a walk outdoors can help stabilize your insulin levels and lower cortisol levels. 

Stress management 

Managing stress can help lower cortisol levels and improve sleep. Take some time before bed to unwind, whether watching a show, meditating, or listening to music.  

Insulin Management: The Key to Better Sleep 

In the pursuit of a good night’s sleep, paying attention to insulin levels can be a game-changer. By adopting a lifestyle that promotes lower insulin levels through a Low Insulin Lifestyle and healthy habits, you may find yourself not only achieving better sleep but also enjoying the overall benefits of improved metabolic health. 

Ditch the glass of warm milk before bed and say hello to a more effective, sustainable, and research-based approach to better health! 

About Lilli Health  

As a company dedicated to educating and empowering PCOS patients and individuals suffering from insulin-related conditions, Lilli Health provides resources and tools to help lower and maintain insulin levels through the Low Insulin Lifestyle. 

If you’re struggling with sleep, checking your insulin levels is the first step to determining your action plan. Our Lilli At-Home Insulin Testing Kits are available on our website, offering the convenience of at-home testing with scientific accuracy. By measuring your baseline insulin levels, you can tailor your approach with evidence and personalization to help you achieve better sleep and maintain overall health.  

Grab your Lilli Kit today and subscribe to our newsletter for tips, insights, and more!