Best Bedtime Snack for Blood Sugar: 4 Doctor-Approved Picks to Help Support Overnight Glucose
Doctors explain why blood sugar rises overnight, what the dawn phenomenon is and the best bedtime snacks to help support stable blood sugar while you sleep
Key Takeaways
- Blood sugar rises overnight during a process called the “dawn phenomenon.”
- The right bedtime snack may help support steadier blood sugar levels overnight.
- Doctors say moderation and healthier swaps can help satisfy cravings and support blood sugar.
Bedtime is approaching. You’ve had a great day staying on track by supporting your blood sugar through healthy meals, and you’re excited to dive into your go-to bedtime snack. Whether that’s mint chocolate chip ice cream or warm cookies, you look forward to it and figure your blood sugar should be fine because in an hour or two you’ll be asleep, right? It’s not quite so simple. It turns out blood sugar naturally rises in the wee hours of the morning while many of us are still sleeping. But we’re not telling you to give up your bedtime snack habit. The trick is simply choosing the right bedtime snack.
What happens to your blood sugar overnight?
“Blood sugar, also known as blood glucose, is the amount of sugar circulating within your bloodstream,” explains Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com. “Blood sugar naturally rises throughout the day as carbohydrates are digested, turned into glucose and transported into cells for energy,” explains Dr. Connor. “In most healthy people, these levels return to normal several hours after eating.”
If you monitor your blood sugar levels, you might think of your numbers as something to focus on during the day, but your blood sugar levels are still changing overnight.
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Overnight, blood sugar tends to be more stable because we’re not eating, but your body continues managing blood sugar behind the scenes to make sure your brain and other organs have the energy they need, explains Dr. Connor.
Then, in the early hours of the morning, while most people are still asleep, blood sugar naturally begins to rise, and it even has a name. “The ‘dawn phenomenon’ refers to the natural rise in blood sugar that can occur in the early morning hours, typically between 3 am and 8 am,” explains Dr. Connor. “It happens because the body releases the hormones that start the wake-up process (cortisol, growth hormone, glucagon and epinephrine), which signals the liver to release stored glucose into the bloodstream.”
While everyone experiences some degree of the dawn phenomenon, people without diabetes or insulin resistance release enough insulin to keep blood sugar levels within a healthy range, explains Dr. Connor. But in those with diabetes, prediabetes or insulin resistance, that response isn’t as effective, which can lead to higher fasting blood sugar levels in the morning, she adds.
Can a bedtime snack help your body through overnight blood sugar spikes?
And if you can’t stop the natural body process that is the dawn phenomenon, what can you do to support your body through higher morning blood sugar, especially if you have prediabetes or diabetes? The answer is pretty tasty. “A balanced bedtime snack can help to support and/or stabilize blood sugar levels overnight,” says Dr. Connor. “This is because the right type of bedtime snack can work to prevent large drops in blood sugar overnight (this triggers the liver to release extra glucose), provide slower, more sustained energy release and slow digestion and reduce blood sugar fluctuations.”
But the key word is balanced. While a bedtime snack won’t eliminate the dawn phenomenon for everyone, Dr. Connor says eating a large bedtime snack or one that’s high in refined carbohydrates could actually make morning blood sugar spikes worse.
4 best bedtime snacks for blood sugar
So you want to switch up your bedtime snack routine to help you wake up with steadier blood sugar, but aren’t sure where to start. Here are Dr. Connor’s top four picks:
Plain Greek yogurt with berries
Plain Greek yogurt supports gut and metabolic health with its natural probiotics, while its high-quality protein slows digestion to help keep you feeling full longer, explains Dr. Connor. While berries are high in fiber and low on the glycemic index, she adds.
Portion size and frequency: “The ideal portion is ¾ to 1 cup of Greek yogurt with ¼ to ½ cup of berries, and it can be eaten most evenings as part of a balanced diet,” says Dr. Connor.
Handful of tree nuts
Dr. Connor recommends a small handful of nuts like walnuts, pistachios or almonds as they contain healthy fats, fiber and protein, all of which can help reduce spikes in blood sugar.
Portion size and frequency: “You have to be careful when it comes to portion size, however, as nuts are calorie-dense and can be easy to overeat,” cautions Dr. Connor. “A portion size is about one ounce, which is approximately one small handful, and it can be eaten daily if it fits into your caloric needs.”
Hard-boiled eggs and veggies
Because eggs are rich in protein, they help people stay full, explains Dr. Connor. “This feeling of fullness can be increased when raw vegetables are added, as they add fiber with minimal impact on blood sugar levels,” she adds. “Eggs are also a great bedtime snack for healthy weight management.”
Portion size and frequency: “If you’re watching your blood sugar levels, try one to two hard-boiled eggs with one cup of sliced vegetables (think cucumber, bell peppers and/or carrots) several evenings a week.”
Whole grain crackers with nut butter
While whole grains provide the high fiber content your body needs, they have a lower glycemic index than refined grains, and nut butters provide both protein and healthy fats, helping slow digestion and keeping blood sugar more stable, explains Dr. Connor.
Portion size and frequency: “A good bedtime snack would be four to six whole grain crackers with one tablespoon of natural peanut or almond butter several nights a week,” adds Dr. Connor. “The thing to note with nut butters is that you have to be careful about how you measure them, as they’re easy to overeat and can significantly up your caloric intake, potentially leading to weight gain.”
And it’s not just what you have, it’s when you have it that matters for supporting overnight blood sugar. “The ideal time to eat a ‘bedtime snack’ is about one to two hours before going to sleep, as this allows appropriate time for digestion while still providing essential nutrients overnight,” says Dr. Connor.
Do you have to give up your sweet treats?
While these tasty snacks are a great way to help support your overnight blood sugar, you’re probably wondering if you need to skip your favorite sweet treats. Not necessarily. “The reality is that traditional ice cream and cake are mostly sugar and refined carbs,” says Anna Cabeca, DO, FACOG, triple-board certified ob-gyn, regenerative and integrative medicine physician. “They spike your blood sugar hard, which tells your body to store fat, disrupts your sleep and leaves you crashing and hungry the next morning. That said, they don’t have to be completely off the table if you’re strategic.”
Dr. Cabeca and Dr. Connor both recommend moderation when it comes to your favorite sweet treats, so rather than having them every day, aim for once a week or even less. Dr. Cabeca says giving your favorite desserts a healthier twist can be even more helpful. “Make or buy keto-friendly desserts sweetened with monk fruit or stevia instead of sugar,” recommends Dr. Cabeca. “They taste like dessert, satisfy the craving and don’t wreck your blood sugar. Avocado chocolate mousse, coconut-based treats or even a small piece of dark chocolate (85 percent cacao or higher) can scratch that itch without the damage.”
The bottom line on blood sugar and bedtime snacks
As with most things when it comes to our health, improving things sometimes takes a little remixing. So if you’re struggling with insulin resistance, for example, supporting your body through the dawn phenomenon doesn’t mean giving up the comfort and joy of a bedtime snack. It simply means choosing options that work with your body.
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