Limiting carbohydrates in the evening is a key strategy for blood sugar management. The American Diabetes Association suggests a reference range of about 45-60 g of carbohydrates per main meal and 15-20 g per snack, depending on individual needs. The body converts most digestible carbohydrates into glucose, causing blood sugar to rise after eating. Consuming too many carbohydrates at dinner can increase post-meal blood sugar and affect morning blood sugar levels. Therefore, patients should adjust their carbohydrate portions appropriately, prioritizing whole grains and fiber-rich foods.

If hunger strikes before bed, patients can choose a light snack with suitable carbohydrate content, combining protein and fiber. Options include fresh vegetables, plain Greek yogurt, or boiled eggs. Patients should monitor their blood sugar to select appropriate foods and portions.

Limiting refined carbohydrates like bread in the evening helps stabilize blood sugar. Photo: Anh Chi

Changing exercise habits can significantly impact blood sugar control. Exercise helps lower blood sugar by increasing insulin sensitivity, allowing the body to use insulin and glucose more effectively. Exercising in the afternoon or after dinner can help stabilize insulin levels overnight, reducing morning blood sugar spikes.

Suitable exercises for diabetics include walking, swimming, and yoga. If blood sugar is high in the morning before eating, light exercise followed by a healthy breakfast is recommended to lower blood sugar and improve daily blood sugar control, according to Very Well Health.

Prioritizing healthy fats is another important dietary consideration. Fats are an essential part of a balanced diet, but excessive consumption of saturated fats can increase the risk of obesity and metabolic disorders, affecting blood sugar control. Instead of frequently consuming fatty red meat, fried foods, processed meats, and pastries, patients should prioritize avocados, salmon, and nuts for dinner. These foods provide monounsaturated and polyunsaturated fats, beneficial for cardiovascular and metabolic health.

Getting enough sleep is crucial for blood sugar regulation. Poor sleep quality can impact blood sugar control by disrupting the sleep-wake cycle and affecting the activity of glucose-regulating hormones. Sleep deprivation can increase insulin resistance, leading to elevated morning blood sugar. Conversely, getting 7-9 hours of sleep each night can help improve insulin sensitivity and maintain stable blood sugar.

To improve sleep, keep the bedroom dark, quiet, and cool, and limit electronic device use in the evening. Relaxing activities before bed, such as meditation, reading, or taking a warm bath, can also promote easier sleep.

Anh Chi (Compiled)