But you have options for lowering your morning blood glucose (sugar) levels. And they don’t involve more medications or insulin.

This article looks at why mornings are a problem and several strategies for starting your day off better.

The Dawn Phenomenon

High morning blood glucose is common. It’s called the dawn phenomenon or dawn effect.

It happens because:

Your body releases a surge of hormones as it prepares to wake up. Those hormones can counter the effects of insulin. Insulin regulates blood sugars, so this can make levels rise. In people without diabetes, the body naturally releases more insulin to maintain things. When you have diabetes, your body may not be able to compensate this way.

You can improve your morning readings despite this. It just takes some work and forethought.

When to Exercise

Exercise lowers blood sugar by increasing insulin sensitivity. That means your body uses insulin and glucose more effectively.

Studies suggest exercise can lead to optimal insulin regulation. Exercise in the afternoon or after dinner set you up for steady levels the next morning.

If morning levels are still high, try adding moderate-intensity aerobic exercise before breakfast. Research suggests that can help counter the dawn phenomenon.

Morning exercise may also improve glucose control throughout the day.

Some good exercises for avoiding morning blood sugar spikes include:

WalkingYogaSwimmingTai chi

Always talk to your healthcare provider before you start an exercise routine. They can help you devise a safe and effective regimen.

Apple Cider Vinegar

An inexpensive and easy way to prevent blood sugar spikes is vinegar. Apple cider vinegar is often recommended. The active ingredient is acetic acid.

Research suggests vinegar:

Changes how your body processes sugar Lowers starch digestion Makes your stomach empty more slowly (gastroparesis) Improves HbA1c and triglycerides in rats with diabetes

Studies suggest between 10 milliliters (mL) and 30 mL is effective. That’s between two and six tablespoons. You can take it as a shot or add it to foods or drinks.

Limit Evening Carbs

Diet plays a major role in managing diabetes and maintaining healthy blood sugar levels. Carbohydrates are a critical part of any diet. But you should eat them in moderation, especially if you have diabetes.

Your body converts 100% of the carbs you eat into glucose. People with diabetes are encouraged to count carbs.

Limiting your evening carb intake is one way to avoid morning highs. Be mindful of how many you get at dinner or nighttime snacks.

Bedtime Snacks

A high-fiber, low-fat snack before bed can satisfy hunger and minimize the dawn effect. Some good choices include:

Weight Activity level Diabetes medication Goals for blood sugar levels

The American Diabetes Association’s general recommendation is 45 to 60 grams (g) per meal and 15 to 20 g per snack.

Fruit and vegetablesFat-free or low-fat yogurtFat-free popcornLow-fat granolaHard-boiled eggSugar-free popsicleSmall apple and reduced-fat cheeseHalf a turkey sandwich

Watch Dinnertime Fat

Healthy fats are an essential part of a healthy diet. But they may increase your blood sugar levels.

High-fat dinners can delay the normal post-meal rise until the following morning. That’s because fat slows down digestion.

Fatty foods can also contribute to obesity. That’s a leading risk factor for diabetes. So eating less fat and more protein is a good approach for a diabetic diet.

You’re better off eating “good” fats (monounsaturated and polyunsaturated fats) than “bad” fats (saturated or trans fats). That’s according to the American Diabetes Association (ADA).

Prevent Nighttime Hypoglycemia

Hypoglycemia means low blood sugar. It is the opposite of hyperglycemia.

Nighttime hypoglycemia can cause a rebound in blood sugar levels in the morning. That’s called the Somogyi effect.

When you’re hypoglycemic during sleep:

Your body releases hormones to counteract this drop. That increases blood sugars. It may lead to higher-than-normal morning spikes.

So it’s important to eat enough before bed—through a balanced meal or snack—to avoid the dawn phenomenon.

Common symptoms of hypoglycemia include:

ShakingHeadacheSweatingHungerAnxiety or panicTingling feeling in the mouthFast heartbeat

Monitor your blood sugar often and have snacks on hand to counter any lows. Call your healthcare provider immediately if you have symptoms of hypoglycemia.

Work With Your Healthcare Provider

Talk to your healthcare provider about morning blood sugar spikes. See which changes they recommend for you.

They may want to change your medication, especially if lifestyle changes aren’t helping. Possible reasons for medication change can include:

Weight changesActivity ChangesDiet ChangesRecent illness

Summary

Exercise in the afternoon or evening can lower morning blood sugars. If you still have a high morning reading, try exercising before breakfast.

A shot of vinegar, limited evening carbs, and a low-fat dinner can help with the dawn effect. Avoid saturated and trans fats. If you need more help, add a high-fiber, low-fat bedtime snack. Prevent nighttime hypoglycemia with dinner or snack choices.

Work with your doctor on ways to overcome the dawn phenomenon. You may need to adjust your medications.

A Word From Verywell 

Good blood sugar control isn’t just about diabetes. It also helps your overall health and keeps you feeling good.

As you make changes, be sure to check your blood sugars more often until you know how your body responds.