If you have type 1 diabetes, you’ve woken up to frustratingly high blood sugar levels, and you couldn’t figure out why. Here are some great tips to help you prevent blood sugar spikes in the morning. Disclaimer: This is for entertainment purposes only. This is not medical advice, and I am not a doctor or qualified to give medical advice – before making any decisions for your diabetes management, you should consult your physician and diabetes team.
Avoid eating past 8pm to prevent blood sugar spikes at night.
When you don’t eat the night before, you avoid the chance of misjudging the insulin you need. By avoiding taking a bolus of insulin at night, you remove the chance of making a mistake (either giving too much or too little) and spending the whole night outside of the target zone without even realizing it. Also, if you wake up with a high or low blood sugar level it can really affect your quality of sleep since you will be up in the middle of the night trying to get the situation out of control.
If you need low carb diabetes recipes and food ideas, I have this Diabetes Cookbook on my kitchen counter and always browse through to inspiration on new, healthy low carb meals
If You Get the Munchies and Can’t Skip Dinner – Try eating a Low Carb Meal with Little Protein or Fat
Low carb snacks such as veggies, don’t really affect your blood sugars, so that you can satisfy your craving for a snack without impacting you blood sugar levels. That makes it easier for you to go to sleep. Even if you don’t eat carbs and just eat foods rich in fat and protein, they can still impact your blood sugar at a slower pace over a longer period of time (where your blood sugar will creep up slowly all night – not fun!)
Exercise during the day
I often write about the many benefits exercise has for diabetics. but here it is once again. Exercise makes you more sensitive to insulin, and basically makes insulin more effective, and stabilizes overall blood sugar levels. When you exercise during the day, it can lead to more stable blood sugars at night. Note: Be careful if you exercise in the evening as you might be more sensitive to insulin and your insulin requirements might change. If you have a continuous glucose monitor, it’s best to keep it nearby your bed when you go to sleep.
Skip Coffee in The Morning
If you’re like me – you can’t start a day without having a cup of coffee (or erm 3). Just know that caffeine makes your body release adrenaline which causes a spike in your blood sugar level. Just know that you will likely need to dose insulin if you are having coffee, or if you are eating a breakfast – you will also need to take the coffee into account (even though it doesn’t have carbs). According to this study, coffee consumption led to increased fasting insulin concentration, however the study is inconclusive, but something to keep in mind. I have personally noticed a correlation with insulin resistance, and blood sugar rise when I consume coffee.
Start the Day Meditating
Meditation has been shown to lower resting heart rate, lower cortisol levels in the body, and is linked to overall happier states of mind and well-being. We all lead very active and stressful lives, by taking just 10 minutes in the morning to connect with yourself, to journey inwards, you will lower your stress levels. Lower stress levels lead to lower cortisol levels in the blood stream, make you more focused, and can lead to more stable blood sugar levels.
Incorporate these tips into your everyday life – and you might prevent blood sugar spikes in the morning and feel great throughout the day!
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional. The writer is not a licensed medical doctor.
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