Changes in your appetite and usual activity also may affect your blood sugar level. Experts stress that the number-one step you can take to manage your blood sugar levels at night is simply to prioritize sleep. Once you’ve had the shot, re-check your levels in minutes to see whether they’re coming down and how fast. Sometimes, levels will go too low and you’ll end up with hypoglycemia (low blood sugar levels). The symptoms you may experience with high blood sugar at night could make it difficult for you to sleep, including falling and staying asleep.
In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added. The addition of chromium resulted in about a 20% reduction in blood sugar following the meal (39). It has been linked to weight loss, cholesterol reduction, antibacterial properties and blood sugar control (31, 32, 33). Always make sure you drink as soon as you’re thirsty and increase your water intake during hot weather or while exercising.
Generally, most research has studied the effects of 1–6 g per day, either as a supplement or powder added to foods (15). While both varieties of cinnamon likely lower blood sugar and fight diabetes, most research has focused on the potential benefits of Cassia cinnamon. Cinnamon may help lower blood sugar by mimicking the effects of insulin and increasing insulin’s ability to move sugar into cells.
Stabilizing your blood sugar levels overnight is crucial for overall health and well-being. Fluctuations in blood sugar can lead to various health issues, including diabetes and heart disease. Fortunately, there are several steps you can take to help keep your blood sugar stable throughout the night.
Peripheral Neuropathy is a disorder that causes people to have numbness or tingling in the legs and feet during nighttime. Restless leg syndrome often affects diabetics and nocturia can cause people with blood sugar levels to have to wake up during the night to go to urinate more often. But in certain cases, your daily health habits can also play a role in your blood sugar levels. “For some people, managing your nutrition, activity level and weight can make a difference,” says diabetes educator Megan Asterino-McGeean, BSN, RN, CDCES. It helps the body usher sugar out of the bloodstream and into the tissues and muscles to be used as fuel.
Fiber slows down the digestive process, releasing the energy from the food over a longer period. Postprandial blood sugar refers to your blood sugar level after eating. Blood sugar levels can increase quite a bit after you eat, depending on the size of the meal and how many carbs it contains (17).
Using average coumarin levels for Cassia cinnamon, this would be equivalent to about half a tsp (2.5 g) of Cassia cinnamon per day for a 165-pound (75-kg) individual. Cinnamon may help lower the risk of diseases related to diabetes, such as heart disease and Alzheimer’s disease. An analysis from 2020 found that supplementing with at least 2 g of cinnamon per day could significantly lower both systolic and diastolic blood pressure over 8 weeks (24). We wanted to make the world of health easy to understand and empower everyday people living everyday lives with the ability to make the right choices and take control of their wellbeing. Those suffering from high blood pressure during the night wake up hot and sweating and can often feel irritable. But knowing some of the key indicators that your body is going through a blood sugar swing is an important diagnostic, especially for those living with diabetes.
Vinegar has been shown to increase insulin response and help control blood sugar when taken with carbs. The addition of vinegar can also lower the glycemic index of a food, which can help reduce blood sugar spikes. Increasing exercise also has the added benefit of helping with weight loss, a double whammy to combat blood sugar spikes. Both high-intensity and moderate-intensity exercise have been found to reduce blood sugar spikes. Exercise also causes muscle cells to absorb sugar from the blood, helping to lower blood sugar levels (21).
Monitor your carbohydrate intake
One of the most important factors in stabilizing blood sugar levels is monitoring your carbohydrate intake. Consuming too many carbohydrates, especially simple sugars, can cause a spike in blood sugar levels. Try to opt for complex carbohydrates like whole grains, fruits, and vegetables, which are digested more slowly and help prevent sudden spikes in blood sugar.
Include protein and healthy fats in your evening meal
Another way to stabilize your blood sugar overnight is by including protein and healthy fats in your evening meal. Protein and fats help slow down the digestion of carbohydrates, preventing rapid spikes in blood sugar levels. Foods like lean meats, fish, nuts, seeds, and avocado are great options to include in your dinner to help stabilize your blood sugar throughout the night.
Avoid late-night snacks
It’s essential to avoid late-night snacking, especially on sugary or high-carbohydrate foods, as this can disrupt your blood sugar levels while you sleep. Instead, try to have your last meal at least two hours before bedtime to allow for proper digestion. If you do feel hungry before bed, opt for a small snack that combines protein and healthy fats to help keep your blood sugar stable.
Stay hydrated and get enough sleep
Dehydration and lack of sleep can also impact your blood sugar levels. Make sure to stay hydrated throughout the day and before bed to help regulate blood sugar levels. Additionally, aim for at least 7-8 hours of quality sleep each night, as sleep deprivation can lead to insulin resistance and increased blood sugar levels. Prioritizing hydration and adequate sleep can help stabilize your blood sugar overnight.
Consult with a healthcare professional
If you continue to struggle with stabilizing your blood sugar levels overnight, it’s essential to consult with a healthcare professional. They can provide personalized recommendations and guidance based on your individual health needs. Together, you can work on developing a plan to help stabilize your blood sugar levels and improve your overall health.
