What Is High Morning Blood Sugar
The morning blood sugar, or blood glucose, value refers to the measurement you might take when you wake up in the morning and are still fasting. That is, your last meal or snack was last night, and you have not yet eaten breakfast.
The American Diabetes Association states that the blood glucose value for most people with diabetes is 80 to 130 mg/dl when you test before a meal. Your doctor can tell you your target if you are not sure. Anything over 130 mg/dl, or whatever maximum value your doctor tells you, is high morning blood sugar, or morning hyperglycemia.
Switch Up Your Exercise Timing
As previously discussed, exercise done too close to bed can result in hypoglycemia. If you tend to exercise in the evening, try exercising in the morning or at lunch and see if it makes a difference in your morning glucose level.
If you are particularly stretched for time, you can also try splitting up your exercise into two smaller time-blocks. This has the added advantage of giving your body more time to recover.
Great Bedtime Snacks For People Living With Diabetes
For some people, a healthy bedtime snack helps to prevent glucose swings during the night. By eating a small snack that is full of protein and healthy fats , your body may be better able to avoid an overnight high but if you take insulin, be sure to cover the carbohydrates in your snack even if it only requires a small dose of insulin.
Here are some snack ideas:
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Plain nuts or seeds try eating a small handful
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Raw vegetables, such as carrots, celery, cucumbers, or tomatoes, with a small amount of hummus or peanut butter
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Plain yogurt, and you can add berries or cinnamon
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Delayed Effects Of Fatty Foods
Blood sugar levels typically peak within an hour or so after eating. However, a high-fat dinner containing fried foods, pizza, or cheesy casseroles might delay this normal jump in blood sugar until the morning. Why? Large amounts of dietary fat can make it harder for insulin to do its job, explains Scheiner. Plus, fat slows down digestion and absorption, which could cause blood sugar to peak later than usual.
Possible solutions: Opt for fish, skinless poultry, beans, and vegetables sautéed in olive oil over foods high in saturated fat like fried foods and those covered in cheese. Filling up half your plate with vegetables can also help cut portion sizes of other foodsand your fat intake from those foods.
How To Manage Blood Glucose Levels In The Morning For The Non
May 31, 2021
There are a lot of articles online that explain why high morning glucose levels occur and what to do about them if you are diabetic or insulin-dependent. But if you are non-diabetic, you might be wondering: how relevant are those recommendations for me?
For example, many in the diabetic/insulin-dependent community are excited if their levels get below 120 mg/dL upon waking. Mainstream recommendations are slightly more conservative and suggest a morning glucose level below 100 is normal.
But studies have shown that levels above 90 mg/dL are correlated with adverse outcomes in otherwise healthy, non-diabetic populations. Research papers have consistently shown that morning glucose levels even between 95-99 mg/dL are predictive of increased cardiovascular death, increased incidence of diabetes, and elevated cardiovascular disease risk.
This is why we recommend our non-diabetic customers to target a morning glucose level between 70-90 mg/dL.
If your morning blood glucose level is higher than you would like, then there are several strategies to lower it. But first, letâs look at why it is high in the first place. After all, as the cartoon G.I. Joe used to always say, âKnowing is half the battle.â
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How To Lower Morning Levels
Gaining tight control over your daily blood sugar levels by eating a healthy diet, exercising regularly, stressing less and getting good quality sleep, will all help control your morning readings.
But there is one simple trick that may help even more especially with the dawn phenomenon.
In patients with non-insulin dependent type 2 diabetes, researchers managed to reduce morning glucose levels by 4 to 6 percent. That means if your morning glucose is around 130 mg/dl, it would decrease to about 122 mg/dl.
What did they do?
Before bed, they gave patients two tablespoons of apple cider vinegar mixed with water, along with one ounce of cheese, which is just one slice of cheese.
Apple cider vinegar contains acetic acid, which is what researchers believe causes most of the effect. Other studies have shown that acetic acid reduces post meal glucose levels and A1c, along with improving insulin sensitivity and the insulin response.
Give this simple bedtime trick a try yourself. Its easy to do and you never know tomorrow you might wake up with lower morning levels, too.
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How Can You Control Your Morning Blood Sugar Levels
Still, if you want to try and control your morning fasting blood sugar level, you should stick to following habits
- Do some moderate-intensity exercise or a brisk walk in the evening
- Have your last meal of the day before 7:30 pm
- Avoid grains in dinner
- Mix 2 tsp of Apple cider vinegar with 20 tsp of water and drink it
- Consume at least 50% greens, including raw and cooked in your dinner
- Climb stairs after dinner
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Can Drinking A Lot Of Water Lower Your Blood Sugar Levels
Although feeling very thirsty is a symptom of a hyper, drinking a lot of water will not bring your blood sugar levels down. It will only help to reduce your risk of dehydration.
Its important that you take your diabetes medication to bring your blood sugar levels down. If you have consistently high blood sugar levels, you will need to follow the advice below and speak to your diabetes healthcare team.
Why Its Important For People With Diabetes To Take Prescribed Medication
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What Is The Most Natural Medication To Treat Type 2 Diabetes
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Tips To Prevent Blood Sugar From Dropping At Night
Hypoglycemia, also known as low blood sugar or low blood glucose, occurs when blood glucose levels drop below normalwhich is typically below a level of 70 milligrams per deciliter . With levels more commonly dipping at nighttime, otherwise referred to as nighttime hypoglycemia, this condition affects mostly patients with diabetes.
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Eat Protein In The Morning
To help bring blood sugar levels down eat something when you get up but make sure its a protein or a protien/ veggie breakfast.
If you go and eat loads of carbs for breakfast toast and cereals being the worst offenders when your blood glucose is already high, it will only push it up further.
Try eating a delicious veggie egg scramble, egg muffin cups, or a quick berry protein smoothie.
Finding The Cause Of Your Morning Blood Sugar High
Though the three most likely causes of high morning blood sugar can all be treated, first you have to know which one is the source of your condition. “If youre not sure, you might have to take the somewhat inconvenient step of waking up to check your blood sugar levels in the middle of your sleep pattern ” suggests Amori. Heres why:
- Consistent blood sugar from bedtime until about 3 a.m. and then a rise suggests the dawn phenomenon.
- Low blood sugar at 3 a.m. suggests the Somogyi effect.
- Blood sugar that increases from bedtime to 3 a.m. and then is even higher when you wake is probably due to waning insulin.
Using a continuous glucose monitor enables you to get this information without having to wake up for it. “These monitors potentially help identify patterns and severity of high and low blood sugars,” explains Amori.
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Try Changing Your Exercise Timing
Your body only has two major storage pools for glucose: the muscles and the liver. Late evening exercise â particularly if it is long in duration or high-intensity â can significantly deplete those stores. Combined with inadequate re-fueling, some people can experience hypoglycemia the following morning.
Late Dinner Or Bedtime Snack With Carbs
Carbohydrates raise blood glucose levels. A high amount of carbohydrates, especially eaten late at night, can lead to morning hyperglycemia. Carbohydrates are in bread, pasta, rice, potatoes, sweets, fruit, and many other foods, as Harvard School of Public Health explains. Having multiple servings at a meal or late-night snack can lead to sustained high blood glucose through the night and into the morning, especially if digestion is slow.
High blood sugar may be linked to a late dinner or a bedtime snack with carbs if you check your blood sugar between 2 and 3 a.m. for a few nights and it is within range, but a little higher than normal, or if it is high and out of range.
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Morning Rituals Proven To Lower Morning Blood Sugar Naturally
If youre a diabetic, you may find that your blood sugar levels are at their peak in the morning. This is due to the fasting period overnight. Its common for blood sugar tests to require a period of fasting beforehand to get the best natural levels.
You need to get your blood sugar levels down right away. The good news is you dont necessarily need to rely on medication. While you will want to take medication in the way that your doctor has prescribed, you will still want to follow these seven-morning rituals. It is possible to reverse type II diabetes and focus on a healthier and more natural lifestyle.
Even if youre not a diabetic, you will want to keep your morning blood sugar levels down. Here are the seven must-follow morning rituals that have proven to lower the blood sugar levels on a morning completely naturally.
Make Sure Youre Getting Adequate Nutrition Throughout The Day
If you are restricting calories to lose weight, your body may not be getting enough of the basic building blocks it needs to properly manage glucose levels. The same thing can happen in those who are very physically active and consuming energy-dense, but nutrient-poor, diets.
While it is beyond the scope of this article, there is a dynamic interplay between the various metabolic pathways of the body: fat metabolism, ketone metabolism, glucose metabolism, protein metabolism, and more. Your glucose needs can significantly vary depending on which of these metabolic pathways are dominant.
The liver holds approximately 100g of glucose in the form of glycogen. It takes about 24 hours for it to be depleted while fasting or ~90 minutes of moderate-high intensity. Glucose can be synthesized from several substrates , but generally speaking, it is easiest to simply consume the glucose you need.
Therefore, a relatively sedentary person may do well with 50-100g of carbohydrates per day, whereas an athlete or a person with a physically demanding job may do best with 2-4 times that value. The best way to determine your needs, of course, is through accurate monitoring of your glucose levels.
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How To Lower Blood Sugar In The Morning
As with any time of the day, lowering blood sugar will usually mean taking medication.
If youre taking other medication for diabetes, just make sure youre taking the right amount at the right time of day. With insulin, you might want to use insulin to lower your blood sugar back to a stable level.
To figure out how much insulin you might need, you can let Hedia assist you in your calculations. Tell Hedia what your blood sugar level is, and the insulin calculator will take your basal insulin into account.
If youll be having breakfast soon after waking, youll probably want to include that in your calculation. If you have a favourite breakfast that you eat most mornings, you can add that to your favourites in Hedias food database for a quick add. Find out more by getting Hedia from the App Store or from !
On the topic of breakfast, it may be worth considering a low-carb breakfast, so as not to push those blood sugar levels even higher.
Regardless of what youre eating, Christel Oerum from Diabetes Strong points out the importance of eating any kind of breakfast. Having regular mealtimes that give you the energy that you need throughout the day ought to allow you more stable blood sugar without the adrenaline swings.
How To Prevent High Blood Glucose In The Morning
We have explored why your morning glucose level might be high. Now, letâs explore how we can take action to address it.
Our team has analyzed thousands of usersâ CGM data, and there are several strategies that consistently improve morning blood glucose levels. The ones that tend to produce the biggest ROI include:
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A Simple Trick To Lower Morning Blood Sugar
If youre type 2 diabetic, you may be wondering why your blood sugar is so high in the morning.
Every other time you test, your levels seem to be within range
But those morning levels, sometimes they are sky high and it puts you in a panic, questioning what on earth you may be doing wrong.
Firstly, stop panicking morning rises are a common occurrence in diabetics. However, it is important to understand why it happens and what you can do about it
Why Are My Blood Sugars High In The Morning
Heres a simple plan for diagnosing the source of high blood sugars in the morning.
It takes a little bit of effort, but you probably only need to do it a few times to diagnose the issue.
The Somogyi Effect is less common than dawn phenomenon. To diagnose either of these phenomena, scientists recommend checking blood sugar levels for several nights, specifically between 3 a.m and 5 a.m.
Compare these three glucose values and find the pattern:
- If your blood sugar stayed steady overnight, but rose in the morning, you are likely experiencing dawn phenomenon.
- If your blood sugar rose steadily throughout the night, your morning glucose highs may be the result of your diet or exercise choices , or a sign that you may want to adjust your insulin and glucose-lowering medication regimen.
- If your blood sugar dipped low in the middle of the night, you may be experiencing Somogyi effect.
The best option is to use a continuous glucose monitoring system . This will give you an entire nights worth of blood sugar values, making it easy to identify what direction your blood sugar moved while you slept.
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