Consuming too many carbohydrates in the evening, especially close to bedtime, can disrupt blood sugar levels. The body doesn't process glucose as efficiently in the evening as it does in the morning. Foods like pasta, pastries, and sugary snacks are digested quickly, causing blood sugar spikes.

Drinking alcohol after 5 p.m. can easily imbalance blood sugar levels throughout the night and into the following morning. The liver prioritizes breaking down alcohol, which can prevent it from releasing enough glucose to maintain stable blood sugar. This creates unpredictable changes in blood sugar levels.

Lack of sleep impairs glucose tolerance and insulin sensitivity. Insufficient sleep can also reduce the body's effective insulin use, making it difficult to control blood sugar. Additionally, sleep deprivation increases stress hormones like cortisol, further elevating blood sugar. A lack of sleep can also increase hunger and cravings for carbohydrate-rich foods the next day. Aim for 7-8 hours of sleep each night in a comfortable and quiet environment, avoiding phone or computer use before bed.

Dehydration concentrates glucose in the bloodstream, leading to higher blood sugar levels. It can also decrease insulin sensitivity and disrupt blood sugar control. However, avoid excessive water intake right before bed to prevent frequent bathroom trips and disrupted sleep.

Inactivity in the evening can significantly impair the body's ability to regulate blood sugar overnight. Even a short 5-10 minute walk after dinner can improve insulin sensitivity and lower high blood sugar. If walking isn't feasible, exercises like squats are a good alternative. Light evening activities like stretching or housework also improve muscle glucose absorption and support better blood sugar control.

Not taking time to relax in the evening can keep stress hormone levels high. Elevated cortisol levels raise blood sugar and make the body less responsive to insulin. Simple evening activities like reading, gentle stretching, meditation, or a warm bath can promote relaxation, lower stress hormones, and support better glucose regulation. Individuals with diabetes should adhere to their treatment plan and attend regular check-ups as directed by their doctor.

Le Nguyen (According to Eating Well)