Take a walk or do light exercise after dinner
Exercise helps the body become more sensitive to insulin, and at the same time, supports cardiovascular health, improves sleep and weight control - factors that affect blood sugar. Walking is one of the simple and effective forms of exercise to control blood sugar.
Walking for about 10-15 minutes after dinner can help limit sudden blood sugar spikes after eating, while supporting blood sugar stabilization before bed and the next morning.
If you can't walk outdoors, you can do light activities such as stretching, doing housework, or walking your pet.
Eat dinner earlier
You should have dinner at least 2-3 hours before going to bed. Late dinner can increase blood sugar fluctuations at night and reduce insulin sensitivity.
Eating dinner early not only helps control blood sugar but also contributes to improving sleep quality.
Supplementing fiber in dinner
Fiber is abundant in fruits, vegetables, nuts, whole grains and beans. This is an important nutrient that helps control blood sugar, supports cardiovascular health, the digestive system and weight control.
Fiber helps slow down the absorption of carbohydrates into the blood, thereby gradually increasing blood sugar and reducing pancreatic insulin secretion needs.
This nutrient also helps increase feelings of fullness, limit overeating and improve cardiovascular risk factors such as cholesterol and inflammation.
You can increase the amount of vegetables in your diet and choose whole grains instead of refined grains.
Build healthy sleep habits
Blood sugar and sleep are closely related. When blood sugar is high, sleep quality can be affected. Conversely, insufficient sleep or interrupted sleep also makes blood sugar control more difficult.
Maintaining a regular sleep routine, going to bed at the same time every day and keeping the bedroom dark and cool can help improve sleep quality.
In addition, you should limit the use of electronic devices at least an hour before bedtime and choose relaxing activities such as listening to music, reading books or journaling.
