Insulin sensitivity drops at night, so a meal that doesn’t spike your blood sugar for lunch may spike it in the evenings.
Beyond what you eat, when you eat, your screen use, physical activity, and alcohol consumption influence your fasting glucose levels.
Low estrogen levels increase insulin sensitivity by disrupting sleep and slowing the absorption of glucose into your muscles.
Ever wondered why meals that never spike your blood sugar for lunch leave you with high AM blood sugar levels? Insulin sensitivity naturally declines after dark. This is part of your circadian rhythm, the deep sleep and repair mode your body transitions to at night. You also use less energy in the evenings, so the glucose you consume isn’t utilized. The tips below help keep your nighttime blood sugar in check.
Habit 1: Eat An Early Dinner
This PubMed Study explores how the closer you eat to bedtime, the higher your post-meal glucose levels are likely to be. Aim to eat your dinner 2 to 3 hours before bedtime. When your schedule is full and you must eat less than 2 hours before bed, limit your carbs.
Habit 2: Pair Your Carbs Properly
Reducing carbs isn’t always the answer. When eating 2 to 3 hours before bed, pair your carbs with a balanced portion of protein, healthy fats, and vegetables. What this looks like is different for everyone, depending on your individual needs.
Habit 3: Take A Post-Dinner Walk
Taking a 10-minute walk after eating contracts your muscles and increases circulation, which helps to pull glucose from your cells into your muscles. If not a walk, do something active. This can be a PM workout, but you don’t necessarily have to break a sweat.
Walk up and down the stairs a few times
Vacuum or clean the house
PM yoga or a whole-body stretch routine
Active play with pets or kids
Habit 4: Limit or Block Blue Light
Blue light suppresses melatonin and raises cortisol, which makes it hard to fall asleep and stay asleep. Regardless of what you eat, sleep disruption almost always increases nighttime blood sugar. So, turn blue light blockers on all devices and wear blue light blocking glasses. Or unplug at least 30 to 60 minutes before bedtime.
Habit 5: Know How Alcohol Impacts You
Alcohol may lower blood sugar by suppressing your liver’s glucose output. So, you must be mindful of how alcohol impacts your levels. Especially if you’re taking medication to lower your blood sugar. Avoid drinking on an empty stomach and discuss alcohol intake with your physician.
Is Menopause Increasing Your Fasting Glucose Levels?
This PubMed Study explores how fluctuating estrogen levels can increase AM glucose levels by up to 6% in postmenopausal women. You may notice other inconsistencies in your blood sugar as you enter perimenopause. The lower your estrogen levels, the harder it is for your cells to transfer glucose to your muscles. This makes your post-dinner walk more important with age. Fluctuating hormones may also disrupt your sleep, which increases morning blood sugar.
Let’s Tailor Your Dinner to Support Stable AM Glucose Levels
I understand how frustrating it is when meals that used to work for you, no longer do. As a registered dietitian, I support women 40+ in building blood-sugar-friendly meals for breakfast, lunch, and dinner. I turn to science to build a meal plan customized to this next season of life.
My approach includes incorporating the foods and flavors you love and ensuring you feel full after every meal. Reach out to learn more!