Things to do when waking up to have good blood sugar

Start your day right with these expert-recommended morning habits to maintain stable blood sugar and overall health . Here are the details.

Controlling your blood sugar starts the moment you wake up. From what you eat to how you move, your habits can have a big impact on your blood sugar stability throughout the day. Maintaining healthy blood sugar levels can help ensure more stable energy levels, better moods, improved concentration, and more. On the other hand, spikes and drops in blood sugar can lead to fatigue, hunger, irritability, and a higher risk of chronic diseases like insulin resistance and diabetes. In this article, we explore science-backed tips from nutritionists for creating a morning routine that successfully controls your blood sugar.

How to have good blood sugar in the morning

• Drink enough water as soon as you wake up in the morning
• Eat a breakfast rich in protein and fiber
• Control your caffeine intake
• Motor
• Eat dinner earlier

Drink enough water as soon as you wake up in the morning

One of the simplest yet most effective things you can do for your blood sugar is to start your day with a glass of water. Stacey Woodson, MS, RDN, LDN, a Philadelphia-based nutritionist, recommends drinking 1 to 2 glasses of water, which dilutes excess sugar in your blood, helps your kidneys eliminate sugar, and stabilizes blood sugar levels throughout the day. If you don’t like plain water, try diluting it with a slice of cucumber, citrus, or herbs.

Eat a breakfast rich in protein and fiber

Tracy Mckelvey, MPH, RD, CDCES, a diabetes educator, explains that we tend to be more sensitive to carbohydrates in the morning, so starting with a low-carb option that is high in protein and fiber can be helpful for people with diabetes. “Research shows that starting the day with a low-carb meal not only helps control blood sugar in the morning, but also has long-term benefits throughout the day, leading to better blood sugar control after lunch and dinner,” Mckelvey says.

Lisa Andrews, M.Ed., RD, LD, founder of Sound Bites Nutrition, also points to a small study that found women with type 2 diabetes had improved blood sugar with a low-carb breakfast compared to a low-fat breakfast.

Prioritize protein and fiber with breakfast combinations like a vegetable omelet with diced avocado, peanut butter spread on whole-grain toast, or Greek yogurt topped with berries and walnuts. The combination of protein and fiber can help slow digestion, promote more stable blood sugar levels, and reduce the risk of post-meal glucose spikes.

Control your caffeine intake

Some studies have shown that caffeine intake, especially above 250 milligrams per day (about 2.5 cups of coffee), can temporarily increase blood sugar levels. Caffeine stimulates the release of hormones such as adrenaline, which stimulates the liver to release glucose and increase blood sugar levels.

To minimize the risk of a spike, make sure to drink your morning cup of coffee alongside a balanced meal and consider limiting how much you drink. If you're in a rush, try adding a scoop of protein powder to your coffee to make a protein coffee, or "proffee," if you prefer. Adding protein to the mix can help reduce blood sugar spikes by slowing the absorption of glucose into the bloodstream.

Motor

Incorporating physical activity into your morning routine can be a quick and effective way to support healthy blood sugar levels. Exercise activates your muscles to use glucose for energy, reducing the amount circulating in your blood. Your morning exercise doesn’t have to be strenuous—simple stretches, yoga, or a brisk walk can make a noticeable difference. Research backs this up, too, showing that moderate exercise immediately after eating can reduce post-meal blood sugar levels.

Eat dinner earlier

“To achieve healthier blood sugar levels when you wake up in the morning, focus on your evening routine,” says Carla Hernandez, RDN, a registered dietitian in Los Angeles who specializes in women’s health. “Eating dinner before 7 p.m. or at least two to three hours before bedtime can help your body lower post-meal blood sugar levels before you wind down.” Some research supports this, showing that earlier dinner times can improve overall blood sugar control.