It seems strange to be able to keep blood sugar levels in control throughout the day and have morning blood sugar high, right?
I mean, it doesn’t seem logical. After all, you haven’t eaten anything so it should be lower shouldn’t it?
It’s a common assumption and it would seem logical, but it is common for people with type 2 diabetes to have high blood sugar in the morning.
Why?
Because your body continues to produce glucose even when you don’t eat. It’s called gluconeogenesis.
This is a natural process for all of us. But in diabetes many people have increased gluconeogensis.
Another reason is that cortisol (our stress hormone) is the hormone that slowly increases in levels from around 3 am onwards to reach it’s peak early in the morning. Cortisol has a direct influence on blood sugar levels too – elevating them.
Still, there are practical things you can do to lower morning blood sugar levels, here’s how…
How to Lower Morning Blood Sugar
Lowering morning highs has a lot to do with your overall health, diet, and lifestyle and usually incorporates a number of different factors.
Put some of the following things into practice, give it some time, and no doubt you will start seeing an improvement.
Just remember, the number you’re aiming for with fasting blood sugar is between 90-110 (5-6.1).
Try Apple Cider Vinegar & Cheese Before Bed
One small study found that having 2 tablespoons of apple cider vinegar with 1 oz (28 g) cheese (which is just 1 slice cheese) before bed reduced morning glucose by 4% compared to 2% when the participants only had cheese and water.
People that had a typical fasting glucose above 130 mg/dl or 7.2 mmol/l had an even better result of 6% decrease in morning blood sugar levels.
It’s not fully understood why vinegar has such a beneficial effect on blood sugar but it seems that the acetic acid in the vinegar exerts the positive influence.
The best apple cider vinegar to use is this one by Braggs.
Have A Protein/ Fat Combined Snack
Many people find that a bedtime snack helps lower morning highs.
This is most likely because it shortens the ‘fasting’ time and may slow down the livers own glucose production. If you’re not using the apple cider vinegar method above, try having a mix of protein and fat combined before going to bed.
Here are a few ideas:
- A tablespoon of natural peanut butter (great on pieces of celery for some fiber filling goodness)
- A small piece of chicken with avocado or 5 olives
- A small handful of macadamia nuts
- A couple of slices of cheese
These are all simple snacks that contain both protein and fat.
Enjoy A Good Dinner
Make sure you eat something substantial for dinner, a meal high in fiber and low in carbs is best – check out some of our free recipes.
It’s never a good idea to skip meals because this raises blood glucose levels. Remember that gluconeogenesis we talked about earlier? The liver will still produce glucose even if you don’t eat.
Get Good Sleep
Make sure you get a good restful sleep every day because lack of sleep can increase cortisol production (our key stress hormone) and this pushes glucose levels higher.
The importance of sleep in a healthy lifestyle is often underestimated – or hardly even spoken about for that matter.
Remove electronic items from your sleeping space. Minimize noise and light. And get to bed early. We all need those 8 hours to rest and restore.
Avoid Alcohol
Although drinking alcohol might seem relaxing it is best to steer clear of it because it’s actually a stimulant and prevents deep REM sleep.
We just pointed out that lack of sleep can increase the production of our stress hormone cortisol, which also increases blood glucose. And overall, alcohol is just best kept to a minimum for better health.
Eat Protein In The Morning
To help bring blood sugar levels down eat something when you get up but make sure it’s 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.
Adopt A Healthy Morning Ritual
Developing a morning ritual is a great habit for a healthy mind and body and it will also help lower your morning blood sugar as well.
When you get up, have a small protein/ fat combined snack (as outlined above), then try doing some stretching or go for a short walk first thing in the morning – just 5-10 minutes to get moving.
Exercise improves insulin sensitivity and moves glucose out of the muscles and into the cells.
It’s often best to have that protein/ fat snack first though, before you do the exercise.
Eat Well Every Day
Morning blood sugar levels are all tied up with everything else you do throughout the day too.
You want to manage your diabetes and hormones by eating a healthy diet every day – eat the right type of carbs, eat the right amount of carbs, and minimize the most problematic foods – sugar, bread, rice, pasta, potatoes.
The more controlled you can keep your blood sugars overall, the better your morning sugars will be as well.
Lose A Bit Of Weight
Even a small amount of weight loss can help lower blood glucose, balance hormones, reduce inflammation and generally make you feel a whole lot better.
If you focus on eating well every day and doing a bit of exercise, the rest usually falls into place.
You could also give this weight loss and wellness drink a try – you’ll notice it has the all helpful apple cider vinegar in it – because it really does have an overall beneficial effect.
Speak To Your Physician
Make sure you speak to your physician and healthcare team about making dietary and lifestyle changes.
And, if you think your morning levels are way too high, or no matter what you do you can’t get them down, talk to your physician or health practitioner to see if you might need to alter your medication.
When it comes to lowering morning blood sugar levels, it really is a combination of things that can help.
Start with the apple cider vinegar and cheese before bed and see how that goes. Then, try working on all the other things in this list.
Give it some time and no doubt you will begin to see some great improvements.
Have you tried something else that worked? Have some comments you’d like to add? Leave them below and let’s chat about it.
Supriya
I am a type 2 diabetes person for past 7 years. Last 1 year I am on insulin plus oral tablets. I am going through Menopause phase. I am unable to take my morning walk for past 2 months because of too much pain in my legs and lower back. I feel uncomfortable not taking walks. Please suggest me some solution for pain in lower back and legs. I do strectching in the morning now. Also I get leg cramps in the early mornings that disturbs my sleep.
Jedha
Hi Supriya, it sounds like you may have magnesium deficiency – this commonly represents as muscle cramps and stiffness. You can read about magnesium here. You can also try epsom salt baths, which help back pain. Epsom salts are magnesium sulphate. And taking short walks can still be beneficial as less activity can often make back pain worse. Deep tissue massage may also be beneficial.
M Harikishan
I am taking 2 spoons Bragg’s ACV with warm water and with one cube of Amul cheese before bed time daily but my FBS levels are still high around 120-140. Pl advise me how to bring down FBS level to 70-80.
Jedha
You will find this info helpful.
Anne Drayton
Don’t forget your teeth. The acid takes a toll on them and brushing them right after taking the vinegar is bad too.
If you use a straw, you can bypass your teeth. Just a suggestion.
Marie
Hello Jedha,
I was wondering what kind of cheese is best for the Apple cider vinegar and slice of cheese snack.
Jedha
Cheddar Marie.
jack
Drinking bitter guard juice before bed after dinner, will it lower the fasting sugar level ?
Jedha
Not sure Jack, we haven’t done research on this yet but will endeavor to look into it. You may also like to read this discussion on fasting blood sugar levels.
Regina
I am prediebetic and in morning my sugars would be around 118 but sometimes 110. Hardly ever below 110. So i read this post about the braggs vinagar. Which i was already drinking before bed and really i didnt see a lower blood sugar. So i added the piece of chesse and omg….ive been waking up with blood sugar at 98 and 102 my highest blood sugar for the past 4 days using..my highest sugar in morning is now around102 or less. And taking it one night before going to bed i had eaten 2 hours before bed fiber ceral with blueberries. So i did the vinagar with chesse and woke up at 102. So so ☺ happy. Thank you. I wont be changing anything. Just keep doing the vinagar chesse thing. Im a happy camper havent been doing no meds either. Thank you. Truly appreciate it
Jedha
Great to hear Regina – that’s fantastic!
Gigi
This info & your posts have been informative. However i am my biggest enemy. I struggle with eating right, LOVE sweets, and hate exercising. I know if i cant wrap my head around these things, my health will eventually suffer. How has everyone here been able to mentally cope with these life changes and not feel angry and deprived?
Jedha
Everyone can change Gigi. The key is to focus on what you can do and can have, rather than what you can’t. Although diet changes are needed, you’d be surprised how diverse, intersting and tasty low carb meals can be. And you can even have sweets, just the right type. When you adjust to the new foods, you won’t feel deprived. And since you’ll feel better, you won’t feel so angry about things.
I’d recommend you join our VIP membership, it will really help you discover new foods etc. Also, you know the complications of diabetes and living with those is far worse than changing your diet or doing a bit of exercise, just remember that.
Manpreet
Hii,
I am insulin dependent as well as on oral tablets also…i go for walk@30min everyday .yet my sugar levels are high in the morning ..please help .
Jedha
You could see if any of these tips help. And it’s recommended you talk to your doctor, and see if you can work together to make dietary adjustments.
Varuni
I do not take any vitamin supplements and I drink green juice 3 times a day(2 bittermelon,spinach/kale, pear, cucumber, turmeric powder,cinnamon and pinch of pink salt)
Varuni
I go running 45 min at least 4 days a week. I take stairs 15-20 min in the after noon. Do yoga 2 times week. I gave up dairy products, fried food and carbs. NO COFFEE AND TEA. I am on very low diet and eat fruits and veggi moderately.I recently joined prog called reverse diabetics. Before I was on Actos 30mg (doctor took this off after my blood work results came. A1C 6.0 IN AUGUST)
Glipizide 10mg ( 2 in morning and Dr. took off 1 in night after my blood work results came. A1C 6.0 even then my fasting sugar is in 80’s)
Metformin 1000 mg 1 in morning and 1 in night). Now I am only on metformin 1000 mg 1 in morning and 1 in night. Now I want to eliminate metformin too. How do I do it. Please give me some tips.
Thanks in advance.
Jedha
Hey Varuni, sounds like you’re very motivated and have made great progress. Since it’s sounds like what you’re doing is working, the key is to just keep on going. Hopefully you can get off the meds in time.
Varuni
mY Fasting sugar is around 140. I take 1000mg metformin in morning and in evening. I am in process of reversing diabetics. I tried acv but did not work. Please give me some tips to bring down fbs.
Thanks,
Varuni.
Jedha
Hi Varuni, Here are 10 tips to bring down high levels. And some more blood sugar resources you might find helpful. One of the main factors is going to be your overall diet and lifestyle – how are you eating? Are you doing exercise? Make sure you get those two things on track and you will likely also see changes in levels too.
Randolph
Sound nasty but is there any other snacks. I work graveyard shifts. Its hard for not to untill morning for breakfast.
Jedha
You can find some snack ideas here and here.
Sharon McDonald
I ‘ve heard taking GTF Chromium lower blood sugar, also vitamin D, BComplex. Does that work?
Jedha
Lots of things can help Sharon. Chromium is well known for helping sugar cravings and blood sugar. Many people are vitamin D deficient and B complex is just a general overall helper. The thing is though, you want to try to get most of your nutrients from food sources, then use supplements to help as well.
When it comes to supplements it depends on you as an individual and what you need.
Tony
Hi Jedha. Thank you so much for this post. My Dr.s always look at me like I’m crazy when I tell them my blood sugars are highest in the morning when I wake up.
I’ve been on a good walking regimen the past 5 mos. Have dropped from 378 to 358 and my morning numbers have gone from 160’s to the 120’s.
Definitely going out to buy some apple vinegar.
P.S. love the new cooking videos!!
Tony
Jedha
No you’re not crazy Tony, many people get morning highs. You’re doing great so far so just keep on going!
Dave
Berberine works just as good as metformin. What is your thoughts?
Emily - Dietitian (MS, RD)
You’re right, research regarding berberine and type 2 diabetes is promising. We’ve previously wrtiten on the topic over here, but in short, we agree it can be part of a sound nutrition regimen. As always, we encourage you to work with your doctor if you’re considering taking any supplements, especially if you currently take medications.
Beverly Smith
Jedda, good info re:keeping morning blood levels low. When having 2tlbs. Of vinegar with cheese before bedtime should you mix vinegar in water or have it plain?Beverly
Jedha
You can do either Beverly. Some people find the vinegar straight is hard to handle, so they take it in some water. Or take it quickly then wash it down with water. 🙂