Drink a glass of warm water before bed
Supplementing with a moderate amount of water in the evening supports metabolism and helps the body maintain balance throughout the night. Water also helps the kidneys work more effectively in excreting waste and supports blood sugar control. However, you should only drink a moderate amount to avoid waking up many times at night.
Choose a suitable snack before bed
Many people believe that if you want to control blood sugar, you should absolutely avoid eating before bed. However, this view is not entirely accurate. Eating too many sweets in the evening is definitely not good, but going to bed empty sometimes has the opposite effect.
When blood sugar levels drop too low at night, the body can activate a self-defense mechanism by releasing hormones, causing the liver to release stored glucose. As a result, blood sugar can rise in the morning.
Therefore, a reasonable choice is a light meal with slow digestability, which helps maintain stable blood sugar levels throughout the night without causing sudden spikes. Complex carbohydrates can be combined with protein and healthy fats, such as fresh cheese eaten with cherries, bananas combined with nut butter or whole wheat cookies served with cheese.
Keep sleep hours fixed every day
Going to bed and waking up at the same time frame helps stabilize the body's circadian rhythm. When the biological clock operates stably, the hormone secretion and energy metabolism process are also adjusted more reasonably. This contributes to supporting blood sugar control and improving sleep quality.
Reduce exposure to blue light before bedtime
Blue light emitted from phones, tablets or computers not only makes it difficult for you to fall asleep but also affects the body's metabolism. Biological rhythm plays a role in coordinating many physiological activities, including hormone secretion and glucose metabolism.
When exposed to blue light in the evening, the brain may misunderstand that it is still daytime, thereby disrupting these regulating mechanisms. In addition, interrupted sleep also causes the body to produce stress hormones such as cortisol and adrenaline. These hormones stimulate the liver to release stored glucose, leading to increased blood sugar at night. Therefore, you should temporarily stop using electronic devices at least an hour before going to bed.
Relax your mind before bed
Prolonged stress causes the body to secrete more stress hormones such as cortisol, thereby increasing blood sugar levels. Spending a few minutes of light meditation, deep breathing, listening to relaxing music or reading books before bed can help the body relax and fall asleep more easily.
Check blood sugar if necessary
For people with diabetes, checking blood sugar in the evening according to the doctor's instructions can help monitor the body's condition better. Thanks to that, patients can adjust their diet or lifestyle in a timely manner to avoid abnormal blood sugar increases or decreases at night.
