Key Takeaways
- Eating a high-protein breakfast can promote insulin sensitivity and prevent blood sugar spikes.
- Drinking water first thing in the morning helps prevent dehydration, which can raise blood sugar levels.
- Regular exercise, like a 10-minute walk after breakfast, can lower blood sugar levels.
It’s normal for blood sugar to rise in the morning as your body releases hormones that help you wake up. Simple habits like eating a balanced breakfast, staying hydrated, exercising, and managing stress can help support healthier blood sugar levels.
1. Start Your Day with Protein
Protein is an important macronutrient that supports muscle repair and blood sugar control. Eating a healthy breakfast rich in protein promotes insulin sensitivity. This ensures that your cells use insulin effectively.
Eating protein slows digestion, leading to a steady rise in blood sugar rather than a quick spike. Eating a breakfast rich in simple carbohydrates, such as white bread or sugary cereal, will cause a sudden spike.
High-protein breakfast ideas include:
- Greek yogurt with fresh berries
- Scrambled eggs with roasted vegetables
- Cottage cheese with fruit and nuts
- Protein pancakes topped with yogurt
- Fruit smoothie with protein powder and chia seeds
2. Eat More Fiber
While you may be in the habit of limiting your carb intake, fiber is a complex carb that supports healthy blood sugar levels and healthy digestion.
Eating a diet rich in fiber slows digestion, preventing a blood sugar spike after eating. It can also improve insulin sensitivity. Good sources of fiber include vegetables, fruits, beans, lentils, whole grains, nuts, and seeds.
High-fiber breakfast ideas include:
- Oatmeal with fresh berries
- Whole-grain toast with avocado slices
- Overnight oats with chopped nuts
- Fruit smoothie with seeds
3. Try a Morning Workout
Regular exercise is a proven way to manage blood sugar levels. Physical activity improves insulin sensitivity. If you tend to have high blood sugar levels in the mornings, incorporating an early workout could help. Exercise causes your body to use up blood sugar (glucose) for energy.
Try going for a 10-minute walk after breakfast to burn glucose and help your body wake up. Research found that a 10-minute walk after eating effectively lowers blood sugar levels.
4. Stay Hydrated
Dehydration is a known risk factor for high blood sugar (hyperglycemia). When you’re dehydrated, your blood has less water in it and is more concentrated. This means that your glucose level is naturally higher.
To prevent morning dehydration, start drinking water as soon as you wake up. Proper hydration supports healthy blood sugar levels and may help regulate hormone levels.
5. Delay Your Cup of Coffee
Caffeinated beverages like coffee and tea raise blood sugar levels.13 While you don’t need to give up your morning cup, you may benefit from delaying it a bit. Caffeine helps you feel more alert by triggering the body’s stress response. This response increases blood sugar.
When you wake up, reach for a glass of water first. Once you’re hydrated and have eaten a little breakfast, enjoy your cup of coffee. Experts recommend limiting your caffeine intake to less than 400 milligrams (mg) per day, about two to three cups of coffee.
Sweetened coffee drinks can spike blood sugar levels, no matter what time you drink them. Try cutting back on the amount of sugar or other sweeteners you mix into your morning cup.
6. Practice Stress Management
Chronic stress can lead to hormonal changes that raise blood sugar levels over time. If you find yourself feeling stressed and worried every time you wake up, consider incorporating stress management techniques into your morning routine.
Try starting your day with deep breathing. Think about or write down a few things you’re grateful for. Other ideas include:
- Take a short walk outdoors
- Read a favorite book
- Write down your worries or tasks
7. Prioritise Quality Sleep
Getting enough sleep is an important way to manage your blood sugar levels. Disrupted sleep worsens insulin resistance, which occurs when your cells don’t respond well to insulin. This causes your body to keep producing more insulin.
Most adults need about seven to nine hours of sleep each night. To support healthy sleep, consider the following habits:
- Keep your bedroom cool, dark, and quiet
- Try to reserve your bedroom for sleep, rather than work or phone time
- Avoid looking at screens for an hour before bed
- Move throughout the day
- Limit caffeine in the afternoons
- Avoid heavy evening meals
How to Support Healthy Blood Sugar Levels
There are steps you can take throughout the day to support healthy morning blood sugar levels. To prevent a blood sugar spike in the morning, consider the following tips:
- Eat a light dinner: A large, rich dinner spikes blood sugar. Try switching your larger meal to lunch and eating a lighter dinner.
- Move up your evening meal: Eating earlier in the evening gives your body a chance to digest your meal before you go to bed. This could help manage morning blood sugar.
- Take an after-dinner walk: A gentle evening walk can help lower blood sugar levels before you go to bed.
- Focus on good sleep: Getting enough sleep supports insulin sensitivity. Keep your bedroom cool, dark, and quiet to support restful sleep.
- Talk with your healthcare provider: If your blood sugar levels are consistently high in the mornings, consider reaching out to your healthcare provider to adjust your medications. (verywellhealth)
Medically reviewed by Karina Tolentino, RD
