Easiest Way to Improve Your A1C
When managing diabetes, many people focus on what they eat, how much they move, and the medications they take.
But there’s one key area that often gets overlooked — overnight blood sugar levels. A diabetes dietitian or Diabetes Educator will tell you that this one shift can make a huge impact, especially for those with Type 1 diabetes (T1D) or Type 2 diabetes (T2D).
Why Overnight Blood Sugars Matter So Much
Consider how much time you spend sleeping, typically around 7 to 8 hours per night. That’s about a third of your day. If your blood sugar levels stay in a healthy range during that time, you’ve already nailed a huge portion of your 24-hour cycle without much effort.
That’s why many Type 1 diabetes dietitians and Type 2 diabetes dietitians emphasize the importance of overnight control. It helps lower your average blood sugar levels, which leads to better A1C numbers over time.
Some experts say that if your overnight numbers are between 90 and 110 mg/dL, you’re already setting yourself up for success during the rest of the day.
A Simple Trick That Changes the Game
Here’s the secret: by getting your overnight blood sugars in check, you don’t have to be perfect all day long.
If you sleep for 8 hours and your blood sugar is stable during that time, that’s 33% of your A1C already working in your favor. Now you only need to manage your numbers well for the other 16 hours; that’s a much more manageable task.
This approach works for both T1D and T2D. Whether you’re working with a T1D dietitian who understands insulin dosing or a T2D dietitian helping with meal planning and oral meds, focusing on your nighttime numbers makes everything easier.
What Causes High Blood Sugar Overnight?
There are a few common causes of high overnight blood sugar:
- Eating too late at night without a balanced meal
- Skipping medications or insulin doses
- Hormonal changes (like the dawn phenomenon)
- Stress or illness
- Incorrect basal insulin doses (for those using insulin)
That’s why working with a registered dietitian specializing in diabetes management can be so helpful. They can look at your patterns and help you make small changes to your evening routine that make a big difference.
How to Start Improving Overnight Numbers
- Track Before Bed and First Thing in the Morning
Checking your blood sugar at bedtime and again when you wake up gives you insight into what’s happening overnight. If it’s rising, you may need to adjust something in your routine. - Eat a Balanced Dinner
Aim for meals that include protein, fiber, and healthy fats. These help slow down digestion and prevent spikes. A t2d dietitian or t1d dietitian can help build meal plans that support stable overnight levels. - Avoid Late-Night Snacking (Especially Carbs)
Carbohydrates eaten right before bed can cause blood sugars to spike overnight. If you need a snack, go for something high in protein and low in carbs. - Review Your Medications with a Professional
A Diabetes Educator or type 2 diabetes dietitian can help you understand how your meds affect your nighttime sugars. If you’re on insulin, your Type 1 diabetes dietitian might help you adjust your basal insulin dose. - Set Reminders
Life gets busy, and sometimes we forget to check our sugars or take our meds. Setting alarms or using a diabetes management app can help you stay on track.
Don’t Let Overnight Highs Sneak Up on You
It’s easy to forget about what’s happening while you sleep. But those hours can be the key to long-term success. Ignoring overnight blood sugar highs can lead to higher A1Cs, more complications, and just feeling “off” in the morning.
Final Thoughts
Managing diabetes doesn’t have to be overwhelming. Start small. Focus on one part of the day, like overnight, and build from there. A stable night leads to a stronger, easier-to-manage day.
If you’re ready to start improving your A1C with less stress, don’t ignore those overnight numbers. They might just be the easiest win in your diabetes journey. Need help figuring out where to start? A diabetes dietitian can help you get on track and stay there.
If you’re struggling with high blood sugars while you sleep or waking up high more often than not,we’ve got you covered.
