Controlling blood sugar is not only a daytime task. Actions taken in the hours before bed can significantly impact morning glucose levels.

More than 38 million Americans are estimated to have diabetes, with millions more in the prediabetic category. While focus often lies on lunch menus or morning exercise, evening habits are equally impactful.

Evening routines can either ensure a stable morning or contribute to the "dawn phenomenon," where blood sugar levels spike early. Fortunately, significant improvements do not require drastic lifestyle changes.

Nutrition experts recommend three actionable steps to implement starting tonight.

Choose a balanced bedtime snack

A common misconception suggests fasting before bed is essential for blood sugar control. While excessive sweet snacking is detrimental, going to bed hungry can sometimes be more harmful.

If blood sugar levels drop too low overnight, the body may release hormones signaling the liver to release stored glucose. This process results in elevated morning blood sugar, known as the Somogyi effect.

According to expert Karman Meyer, "If your stomach is rumbling before bed, ignoring it can be counterproductive, disrupting both sleep quality and glucose stability."

The key is selecting slow-digesting foods to prevent spikes and maintain stable levels overnight. Combine complex carbohydrates, protein, and healthy fats. Examples include: cottage cheese with cherries, banana with nut butter, or whole-grain crackers with Cheddar cheese.

Blue light from electronic screens not only hinders sleep but also directly impacts metabolic health. *Photo: swanwicksleep*

Limit blue light exposure

Blue light emitted from electronic screens not only impairs sleep but also directly affects metabolic health. The body's circadian rhythm regulates numerous biological processes, including hormone release and glucose metabolism. Blue light "tricks" the brain into perceiving it as daytime, disrupting these systems.

Expert Lainey Younkin notes, "New research shows that blue light can increase blood sugar levels and interfere with glucose metabolism."

Furthermore, blue light-induced sleep disruption triggers the body to release stress hormones, such as cortisol and adrenaline. These hormones stimulate the liver to release stored glucose, leading to overnight blood sugar increases. Aim to disconnect from electronic devices at least 60 minutes before bed.

Engage in light physical activity

A 9 p.m. run is unnecessary. In fact, intense exercise too close to bedtime can disrupt sleep. However, gentle, targeted movements help muscles utilize blood glucose, naturally lowering blood sugar levels.

Expert Kimberley Rose-Francis suggests "soleus push-ups," an exercise performable even while seated and reading. Sit in a chair with feet flat on the floor and knees bent at a 90-degree angle. Lift your heels while keeping your toes on the ground. Slowly lower your heels and repeat.

Research indicates this exercise effectively reduces blood sugar levels without overstimulating the nervous system before sleep.

Additional strategies for blood sugar support

Stay hydrated: Dehydration can elevate blood sugar concentration. Drink sufficient water throughout the day, but reduce intake closer to bedtime to prevent nighttime bathroom trips.

Manage stress: Five minutes of deep breathing or meditation can lower cortisol, improving insulin sensitivity.

Limit alcohol: Alcohol can cause unpredictable blood sugar fluctuations and prevent the liver from producing glucose when needed, increasing the risk of nighttime hypoglycemia.

Experts advise that blood sugar control is about progress, not perfection. Small, sustainable habits, consistently implemented, will yield significant improvements in your metabolic health.

My Y (According to *Eating Well*)