How Protein Balances Blood Sugar for Better Sleep and Less Stress

Have you ever wondered why you wake up in the middle of the night even when you feel exhausted—that tired but wired feeling? From a naturopathic perspective, one of the most common reasons is blood sugar imbalance.

When blood sugar dips too low, the body has two options: it can use glucagon, a hormone from the pancreas that tells the liver to release stored glucose, or it can call on the adrenal glands to pump out cortisol, a stress hormone, to raise blood sugar. The problem is that cortisol is stimulating and can wake you up.

When you eat adequate protein throughout the day, you support your glucagon system so your adrenals don’t have to step in. This creates a smoother, more natural balance that allows you to sleep more soundly and skip that 1:00–3:00 a.m. wake-up call.

Six bowls of assorted nuts, including peanuts, cashews, hazelnuts, almonds, and walnuts, on a textured gray background.

How Protein Supports Better Sleep

Eating protein consistently throughout the day sets the stage for stable energy and better sleep quality at night. Of course, each person’s protein needs are unique, but on average, aiming for 15–20 grams of protein at each meal is a good start.

Morning: Research shows that a protein-rich breakfast reduces post-meal blood sugar and insulin surges, helping regulate metabolism throughout the day.
Afternoon: A balanced lunch with adequate protein continues this steadying effect, preventing the crashes that often drive cravings or fatigue.
Evening: A protein- and fat-rich dinner, rather than a carbohydrate-heavy one, can further improve blood sugar control and reduce the likelihood of overnight dips. [1]
Before bed: For some people, a small protein snack—such as a handful of nuts or a spoonful of almond butter—can prevent midnight crashes and the cortisol spike that wakes them between 1:00–3:00 a.m.

Sleep, Stress, and Blood Sugar

Research shows that even mild sleep restriction lowers glucagon levels, making it harder for the body to keep blood sugar steady overnight. This is one reason why people who are under stress or not sleeping well often struggle more with blood sugar balance.

At the same time, elevated cortisol increases glucose production in the liver and reduces insulin sensitivity, creating a cycle of restless sleep, fatigue, and next-day cravings. From a naturopathic perspective, this is why protein matters: it helps prevent the need for cortisol to regulate blood sugar at night, protecting both your sleep and your energy. [2]

The Bigger Picture: Adrenal Health

The relationship between blood sugar, cortisol, and sleep is part of a larger picture of adrenal health. When the body relies too heavily on cortisol to correct blood sugar drops, the adrenal glands are placed under ongoing strain. Over time, this can disrupt the hypothalamic-pituitary-adrenal (HPA) axis and contribute to sleep disturbances, anxiety, and fatigue.

By contrast, adequate protein intake reduces the demand for cortisol, allowing the adrenals to rest and the body to enter deeper, more restorative stages of sleep. This creates a positive cycle: balanced blood sugar supports quality sleep, and quality sleep in turn helps regulate cortisol and insulin sensitivity.

Takeaway

By eating enough protein during the day, you give your body the tools it needs to rely on glucagon rather than cortisol to stabilize blood sugar. This reduces stress on your adrenal glands, supports deeper and more restorative sleep, and promotes balanced energy the next day.

Protein is more than just fuel for muscles—it’s a cornerstone of healthy blood sugar regulation, hormone balance, and restorative rest.

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Author: Dr. Stephanie Hendershot, ND

References:

St-Onge MP, Mikic A, Pietrolungo CE. Effects of Diet on Sleep Quality. Adv Nutr. 2016 Sep 15;7(5):938-49. doi: 10.3945/an.116.012336. PMID: 27633109; PMCID: PMC5015038.
Schmid SM, Jauch-Chara K, Hallschmid M, Schultes B. Mild sleep restriction acutely reduces plasma glucagon levels in healthy men. J Clin Endocrinol Metab. 2009 Dec;94(12):5169-73. doi: 10.1210/jc.2009-0969. Epub 2009 Oct 16. PMID: 19837925.
Tsigos C, Chrousos GP. Hypothalamic-pituitary-adrenal axis, neuroendocrine factors and stress. J Psychosom Res. 2002 Oct;53(4):865-71. doi: 10.1016/s0022-3999(02)00429-4. PMID: 12377295.

Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.