Diabetes management: 5 things to do before bed and avoid blood sugar spike at night

Controlling diabetes is essential to avoid sudden spikes in blood sugar. Below we present a step-by-step routine to regulate glucose levels.

Managing diabetes effectively involves not only monitoring blood sugar levels throughout the day, but also adopting healthy habits before bed. The night can be a critical period for blood sugar control, as fluctuations during this time can affect overall health.

5 things to do before bed to control diabetes

1. Choose the right evening snack: If you’re hungry before bed, opt for a healthy snack low in carbohydrates and high in protein or fiber. Good options include a small handful of nuts, Greek yogurt, or carrot sticks with hummus. These snacks can help stabilize blood sugar levels without causing significant spikes. Avoid sugary snacks or refined carbohydrates, as they can cause rapid spikes in blood sugar.
2. Establish a consistent sleep schedule: A consistent sleep schedule is crucial for overall health and blood sugar control. Try to go to bed and wake up at the same time every day, even on weekends. Quality sleep helps regulate hormones that control appetite and blood sugar levels. Lack of sleep can cause insulin resistance, making diabetes difficult to control. Create a relaxing bedtime routine to signal to your body that it’s time to wind down, such as reading or practicing relaxation techniques.
3. Limit screen time before bed: Exposure to smartphone, tablet, and computer screens can interfere with sleep quality. The blue light emitted by these devices can alter the production of melatonin, making it difficult to fall asleep. Try to turn off screens at least 30 minutes before bed. Instead, do relaxing activities, such as reading a book or meditating, to help your body prepare for restful sleep.
4. A glass of water: While it’s important to stay hydrated, try to limit your fluid intake in the hour before bedtime. Drinking too much water can lead to nighttime trips to the bathroom, which disrupts sleep. However, staying adequately hydrated throughout the day supports overall health and can help prevent blood sugar spikes.
5. Control blood sugar levels: Before going to bed, it is essential to monitor blood sugar levels. This practice helps you understand how your body responds to foods, medications, and daily activities. If your levels are higher than desired, you can take appropriate measures, such as adjusting your dinner or your insulin dose. Ideally, you should achieve a bedtime blood sugar level within the target range, as this sets the stage for stable levels throughout the night.

Implementing these five strategies before bed can significantly help control blood sugar levels and prevent nighttime spikes. From monitoring your blood sugar to establishing a consistent sleep routine, these habits can contribute to better diabetes management. Always consult with a healthcare provider for personalized advice and recommendations tailored to your specific needs. By making these small adjustments, you can improve your overall health and well-being while effectively managing diabetes.