A study that was published in November 2021 by the University of Exeter found the same thing: a 10pm bedtime was associated with a lower risk of developing cardiovascular disease compared with later (but also earlier) sleep.

“When it comes to looking after our health, we tend to focus on what we eat and how we exercise but this research shows that how early you go to bed and your sleep quality can be just as important,” wrote Spector in an Instagram post sharing his study. “This is possibly the most important health tip you’ll read today: head to bed 30 minutes earlier for better blood sugar control.”

How to handle a bad night’s sleep

Consistency is key; if you normally go to sleep early, staying up late for even just one night will make your blood sugar control worse the next day. But don’t panic: we all have those nights, and remember that continuous spikes, rather than occasional spikes, are when things become concerning.

Sleep and metabolism: going to bed earlier can improve blood glucose control