Many people worry about the fact that the body is particularly sensitive to blood sugar fluctuations in the morning. In fact, as soon as you wake up, your blood sugar levels may already be higher compared to the rest of the day.
In general, during the early morning hours, the body releases hormones such as cortisol and growth hormone, which increase glucose production in the liver and reduce the effectiveness of insulin. This is a natural process. However, certain habits can make the effect worse - and most of them are related to diet. Let’s take a closer look:
Late-night snacking
Morning blood sugar levels aren’t just influenced by what you do in the morning, but also by habits from the night before. Eating processed snacks late at night or consuming large amounts of carbohydrates can keep blood sugar elevated until the morning. This is because when you eat heavily and then go straight to bed, digestion slows down, directly affecting blood sugar levels.
Alcohol in the evening
Let’s be honest - most of us have a drink in the evening, whether it’s out with friends or just a glass of wine at home to unwind.
However, alcohol consumption has been linked to higher blood sugar levels the following morning, so it’s best to keep it moderate and ideally pair it with something containing carbohydrates.
Skipping a meal
Skipping meals isn’t a good idea altogether. This is especially true for dinner, as it can lead to nighttime hypoglycaemia. In response, the body releases hormones that raise blood sugar levels during the night.
Insufficient or poor-quality sleep
There’s a saying that “sleep nourishes children,” but it applies just as much to adults.
A study published in the Journal of Global Health found that insufficient sleep (less than six hours) or poor sleep quality can directly affect blood sugar levels, even in otherwise healthy adults. Researchers tracked the sleep patterns of 534,238 participants between 1996 and 2022.
The results showed that those who consistently slept less than six hours were more likely to wake up with elevated fasting glucose levels - one of the key indicators of prediabetes.
Other findings suggest that people who go to bed after midnight or sleep only a few hours experience greater blood sugar fluctuations, regardless of whether they have diabetes.
Exercising late at night
This might not be what you’d expect, but working out late at night - just a few hours before bed - can lower blood sugar levels, prompting the body to react in the opposite way. Ideally, exercise earlier in the day, but if that’s not possible, try to fit it in as early as you can.
Chronic stress
Unfortunately, stress affects everything - including blood sugar. Chronic stress keeps cortisol and adrenaline levels elevated. These hormones stimulate the liver to release more glucose for energy, while also reducing the effectiveness of insulin. In other words, prolonged exposure to stress hormones makes it harder for the body to use insulin properly, leading to higher blood sugar levels. This is well documented in numerous studies, so it’s worth making an effort to manage stress where possible.
