Maintaining Healthy Morning Blood Sugar: 10 Dietitian Tips

Your lifestyle habits are key to helping maintain healthy blood glucose levels. If you monitor your levels regularly in the mornings, you may even notice that choices from the previous day contribute to your readings.

Check out these 10 expert-backed tips to help maintain healthy blood sugar levels not only when you wake up, but also throughout the day—and night!

1. Make smart choices throughout the day

Blood sugar management is a 24/7 effort. By the time you wake up, your body has already spent hours regulating blood sugar. The number you see is influenced by what you ate, how you slept, and how active you were the day before. Instead of focusing only on the morning blood sugar readings, think about blood sugar as an all-day journey. A balanced approach—including eating consistent meals, getting regular physical activity, adequate sleep, and prioritizing stress management—helps maintain blood sugar levels within a normal range.

2. Take an individualized approach

Remember, everyone's blood sugar response is different. Since we are all biochemically unique, there's no one-size-fits-all approach to blood sugar management. What works well for one person may not be as effective for you. For example, some people find that a high-protein breakfast keeps their blood sugar stable, while others may find that their dinner time impacts their morning numbers more. Experiment, track your blood sugar readings, and adjust based on how your body responds. Be patient with yourself—finding the right approach takes time!

3. Mind Your Morning Beverages

Reach for fluids. Drinking water in the morning supports your hydration levels. Plain water is always a safe choice, but if you prefer a warm drink, black tea or coffee may also work—just monitor how your body responds, as caffeine can also raise blood sugar levels. You will also want to be cognizant of what you are putting into your coffee, tea and water. Liquid calories from sugar and sweet syrups can add up quickly. Store-bought beverages and coffee drinks from cafes can especially contain high amounts of sugar.

4. Try light movement before breakfast

Get things moving in the morning. Before sitting down for breakfast, consider some light physical activity. A short walk, some stretching, or gentle yoga can help maintain healthy blood sugar levels naturally before you eat. This simple practice can help your body take up the blood sugar in your bloodstream and put it to use for energy. Check your blood sugar when you first wake up and after movement to see if this strategy makes a difference for you.

5. Choose a blood sugar-friendly breakfast

Don't skip breakfast. A well-balanced breakfast is key for maintaining blood sugar levels throughout the day within a normal range. Emphasize protein and fiber at breakfast for stable blood sugar all day. A great option is a veggie-packed omelet with a side of whole-grain toast and avocado for a mix of protein, fiber and healthy fats. Greek yogurt with almonds, berries, and a sprinkle of oat bran is another easy choice that supports healthy glucose levels. No matter what you choose, avoid sugary pastries, fruit juice, and sweetened cereals the majority of the time, as they can cause post-meal blood sugar levels.

6. Keep a food journal

Pay attention to your personal food reactions. Blood sugar levels can be unpredictable, but they often follow recognizable patterns. If you notice that certain foods—like white bread, potatoes or sugary coffee drinks, take note and adjust accordingly. Keep a food and blood sugar journal or use a continuous glucose monitor to track how different foods affect your levels. Over time, you'll learn which foods or eating patterns work best for you.

7. Whole grains are better than refined grains

Don't go against the grain! Instead of white bread, white rice or sugary cereals, choose whole grains such as oatmeal, rye bread, buckwheat, millet and wild rice. These options are rich in fiber and take longer to digest, leading to a slower, steadier rise in blood sugar. Try mixing oat bran with oatmeal for an extra fiber boost to keep you feeling full and energized.

8. Build a balanced dinner

Make your last meal a square meal. We often hear that "breakfast is the most important meal of the day," but when it comes to blood sugar management, dinner may play a big role, too. Particularly, a high-carb, high-sugar dinner can cause blood sugar to rise overnight and stay elevated into the morning. Focus on a balanced dinner of protein, fiber-rich vegetables, and healthy fats to help regulate glucose levels before bed.

9. Introduce healthy nighttime habits

Your evening habits impact morning blood sugar. Your morning blood sugar doesn't just depend on breakfast—it's heavily influenced by everything you ate or did the night before. Late-night snacking, high-carb dinners, alcohol, and being sedentary after a meal can all contribute to higher glucose levels in the morning. Try finishing dinner at least three hours before you go to sleep, and choose a balanced meal with protein, fiber, and healthy fats to help regulate nocturnal blood sugar.

10. Take a 15-30-minute walk after dinner

Your evening constitutional. One of the simplest ways to improve the nocturnal high blood sugar effect overnight is by moving after dinner. A short 15-30-minute walk can help support healthy post-meal blood sugar, making it easier to maintain balanced glucose levels overnight and into the early morning. Even light movement, such as cleaning up the kitchen or stretching, also can make a difference.

What are the recommended exercise routines for healthy glucose levels?

Regular physical activity is one of the most effective ways to support healthy insulin sensitivity and balanced blood sugar levels. Exercise helps your body use glucose more efficiently. However, the right approach matters. Here's how to create a well-rounded fitness routine for optimal blood sugar.

DO: Consult your doctor before starting an exercise routine

Before beginning any new exercise plan, check with your healthcare provider. They can provide personalized recommendations and ensure you're exercising safely.

DON’T: Rush into an unsafe routine

Gradually ease into a workout routine to prevent injuries. Start with low-impact exercises like walking or swimming, and build up intensity over time. Pay attention to how your body responds, especially if you experience dizziness, extreme fatigue, or blood sugar drops during exercise.

DO: Exercise regularly

Consistency is key when it comes to blood sugar management. Aim for at least 150 minutes of moderate-intensity exercise per week, spread across several days. This could be 30 minutes a day, five days a week or broken into shorter sessions throughout the day.

DON’T: Lead a sedentary lifestyle

Just because you're working out doesn't mean you should be inactive when you're not at the gym. Sitting for long periods can impact blood sugar. Even if you work at a desk, take short breaks every 30–60 minutes to stand up, stretch or walk around. Small movements throughout the day can add up to significant health benefits.

DO: Create a balanced workout plan

A mix of aerobic, strength, and flexibility exercises is ideal for maintaining healthy blood sugar levels. Here's how to incorporate each type into your routine:

• Aerobic exercise: Cardio activities like walking, cycling, swimming, or dancing help support healthy blood sugar levels and improve heart health.
• Resistance training: Weightlifting, resistance bands, or bodyweight exercises (like squats and push-ups) build muscle, which helps your body use glucose more efficiently.
• Flexibility and balance: Yoga, Pilates, and stretching exercises reduce stress and improve circulation, which can also support healthy blood sugar levels.

By incorporating a variety of exercises into your weekly routine, you'll not only support glucose balance but also boost overall health, energy and well-being.

Wake up to healthy blood sugar

Morning blood sugar changes are common, but with the right strategies, you can support healthy glucose levels morning, noon, and night. By paying attention to your evening habits, choosing a well-balanced breakfast, staying active, and using blood sugar supportive supplements, you can set yourself up for maintaining already-healthy blood sugar levels throughout the day.

References

• Colberg S, et al. "Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association." Diabetes Care. November 2016. https://doi.org/10.2337/dc16-1728
• Xiao K, et al. "Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults." Nutrients. December 2022. https://pubmed.ncbi.nlm.nih.gov/36615743
• "High Morning Blood Glucose: Understanding and Management." American Diabetes Association. https://diabetes.org/living-with-diabetes/high-morning-blood-glucose
• "Manage Blood Sugar." CDC. May 2024. https://www.cdc.gov/diabetes/treatment/index.html