Going to bed with high blood sugar can cause discomfort and frequent nighttime urination, leading to restlessness and poor sleep. To prevent sudden fluctuations in blood sugar, individuals with diabetes should maintain healthy daytime habits, including regular exercise and balanced eating. The following tips can also help reduce the risk of nighttime blood sugar spikes.

Adjusting dinner is crucial for managing nighttime blood sugar. Dinners or late-night snacks rich in carbohydrates can cause blood sugar to spike. Individuals with diabetes should limit starchy or sugary foods late in the day to prevent high blood sugar at night and in the morning. It is advisable to eat small portions and avoid overeating before bedtime.

Prioritize protein-rich foods such as eggs, chicken breast, fatty fish, and green vegetables for dinner. Combine protein with healthy fats and a small amount of carbohydrates.

Consider these examples:

A handful of nuts: A handful of unsalted mixed nuts contains approximately 23 g protein, 79 g fat, 32 g carbohydrates, and 10,5 g fiber.

Chicken breast, rich in lean protein, does not affect blood sugar. Bui Thuy

Chicken breast, rich in lean protein, does not affect blood sugar. Bui Thuy

An apple and peanut butter: A 100 g apple (or more than one-half of a medium-sized apple) contains approximately 0,4 g protein, 14 g carbohydrates, no fat, and 2 g fiber. A tablespoon of peanut butter contains about 3,6 g protein, 8 g healthy fat, and 0,8 g fiber.

Greek yogurt: 100 g of plain, fat-free Greek yogurt contains approximately 3 g sugar, 10 g protein, and less than 0,5 g fat, with no impact on post-meal blood sugar.

Effectively managing illness or injury is another key factor in preventing blood sugar spikes. Injuries can trigger a hypermetabolic response, accelerating metabolism and leading to high blood sugar. Patients should follow their doctor's instructions for medication, use pain relief methods such as ice or heat packs, and get rest to control inflammation, thereby stabilizing blood sugar.

Regular exercise plays a vital role in maintaining stable blood sugar. Exercise helps the body use insulin more efficiently; inactivity makes blood sugar difficult to control. Aim for 30-50 minutes of physical activity daily. A gentle walk after dinner in the evening can help burn calories and reduce fat.

Practicing relaxation techniques is essential for managing blood sugar, as stress can significantly impact its levels. Stress increases cortisol hormone levels, affecting insulin sensitivity. This prevents glucose from entering cells for energy, resulting in glucose accumulation in the bloodstream and high blood sugar. Individuals experiencing stress may also overeat sweets or adopt other unhealthy eating habits, further raising blood sugar.

To reduce stress, patients should prioritize evening relaxation activities such as reading, listening to music, meditation, yoga, or talking with friends. Breathing exercises and light activities like walking can also calm the brain and alleviate stress.

Anh Chi (According to Very Well Health)