Blood glucose levels naturally rise and fall throughout the day and night, even while you're asleep. But persistent spikes at night are often related to what you eat before bed.
Simple changes to your evening routine can help keep your blood sugar more stable during sleep.
Eat lightly and early.
Eating too close to bedtime, especially a meal high in carbohydrates, can cause blood sugar to spike overnight. Try eating earlier in the evening and opt for a lighter, lower-carb dinner.
Choose a meal that keeps you full until morning and provides the nutrients your body needs for rest and regeneration during sleep.
If possible, finish eating at least two to three hours before bedtime. This gives your body time to digest and helps your blood glucose levels stabilize before you go to sleep.
Take a walk after dinner
Even a short walk after a meal can help lower blood glucose levels. Regular physical activity also helps with weight control and stress reduction, which contributes to blood sugar stability over time.
Try walking around the neighborhood after dinner or just moving around indoors to get in some extra steps. It doesn't have to be intense exercise — too much activity can raise your blood sugar. Keep it light and relaxing.
Choose your snacks carefully before bed.
If you need a snack before bed, avoid sweets and refined carbohydrates. Choose a nutritious alternative that contains protein to prevent blood sugar spikes or drops. Including healthy fats and fiber can also help keep hunger from waking you up at night.
Good examples are:
A handful of walnuts;
A small portion of Greek yogurt;
One boiled egg;
A sliced apple with some peanut butter.
Caffeinated beverages like coffee, soda, and black tea can negatively impact sleep. Similarly, sugary drinks or mixed alcoholic beverages can increase blood sugar after you fall asleep.
Reduce stress before bed
Stress can disrupt sleep and raise blood sugar levels. Creating a calming bedtime routine can help both ways. Try to find relaxing activities that you can do regularly before bed.
As bedtime approaches, try to put your phone away and limit screen time.
