High Morning Blood Sugar? Do These 5 Things to Lower It!
If your fasting blood sugar is consistently high in the morning, it’s a sign that your insulin sensitivity is low—and it could mean that insulin resistance has been developing for years before symptoms appear.
Fasting blood sugar is one of the most important health markers, and when it starts creeping up, it’s a major warning sign for prediabetes and type 2 diabetes.
In this post, we’ll cover:
Why morning blood sugar is high and what it means for your health.
How insulin resistance develops and the warning signs to look for.
The best strategies to lower your fasting blood sugar naturally.
The good news? Even if you’ve been diagnosed with type 2 diabetes, it’s completely reversible when you focus on improving insulin sensitivity. Let’s get into it!
Why Fasting Blood Sugar Matters
Your fasting blood sugar is the amount of sugar in your bloodstream after not eating for at least 8 hours.
Below 100 mg/dL (5.6 mmol/L) – Normal
100-125 mg/dL (5.6-6.9 mmol/L) – Prediabetic
126 mg/dL (7.0 mmol/L) or higher on two separate tests – Type 2 Diabetes
The problem? By the time your fasting blood sugar is high enough to raise concerns, you’ve likely been insulin resistant for years—even decades.
Insulin Resistance: The Root Cause
What Is Insulin Resistance?
Insulin is the hormone that regulates blood sugar.
Every time you eat, insulin moves sugar from your blood into your cells for energy.
When your cells become resistant to insulin, they stop responding properly.
This leaves too much sugar in your blood, leading to chronically high fasting blood sugar levels.
Signs of Insulin Resistance:
Belly fat that won’t go away
Cravings for sugar and carbs
Feeling tired after meals
Frequent hunger, even after eating
Darkened skin patches (acanthosis nigricans)
Difficulty losing weight
Over time, if insulin resistance isn’t addressed, it can lead to serious long-term consequences like:
Nerve damage (neuropathy)
Heart disease
Vision problems or blindness
Kidney disease
But the good news? You can reverse insulin resistance and lower fasting blood sugar naturally—starting today!
5 Ways to Lower Fasting Blood Sugar
1. Drink Apple Cider Vinegar (ACV) Before Bed
One simple way to reduce morning blood sugar is to drink 1 tablespoon of apple cider vinegar diluted in water before bed.
Scientific Evidence:
ACV slows the breakdown of carbohydrates, leading to a more gradual blood sugar response.
Studies show it lowers fasting blood sugar the following morning.
Bonus Tip: You can also drink ACV before meals to reduce glucose spikes throughout the day.
2. Intermittent Fasting (IF)
One of the quickest and most effective ways to improve insulin sensitivity is intermittent fasting (IF).
IF involves cycling between eating and fasting periods each day.
The 16/8 fasting method (fasting for 16 hours and eating within an 8-hour window) is a great place to start.
When you fast, insulin levels drop, allowing your body to burn fat and restore insulin sensitivity.
New to fasting? Start with a 12-hour fast (8 PM to 8 AM) and work your way up.
3. Take a Morning Walk
Some people experience what’s called the Dawn Phenomenon—a spike in blood sugar before waking up due to glucose being released by the liver.
How to Fix It:
Go for a walk before breakfast.
Walking activates your muscles, allowing them to absorb glucose without needing insulin.
Even a 10-15 minute walk can significantly lower blood sugar and improve insulin sensitivity.
4. Get Better Sleep
Poor sleep has a huge impact on blood sugar and insulin sensitivity.
The Science:
Men who sleep less than 6 hours per night are 2.8x more likely to develop diabetes.
A single night of poor sleep makes your body more insulin resistant the next day.
Lack of sleep increases hunger hormones, making you crave sugar and carbs.
How to Improve Sleep:
Go to bed at the same time every night.
Avoid blue light 1 hour before bed.
Keep your bedroom cool and dark.
5. Reduce Stress
Stress is often overlooked, but it can cause blood sugar to rise throughout the day.
Why?
When you’re stressed, your body releases cortisol and glucagon, which signal the liver to dump more glucose into the bloodstream.
This makes it harder to control blood sugar and maintain insulin sensitivity.
How to Reduce Stress:
Practice deep breathing or meditation.
Take time for daily movement.
Spend time outside in nature.
Avoid overloading your schedule.
Final Thoughts
High morning blood sugar is a warning sign of insulin resistance, but the good news is that it can be reversed naturally by improving insulin sensitivity.
Recap: How to Lower Morning Blood Sugar
Drink Apple Cider Vinegar before bed.
Incorporate Intermittent Fasting.
Take a morning walk to reduce the Dawn Phenomenon.
Prioritize sleep for better insulin sensitivity.
Manage stress to prevent blood sugar spikes.
Let me know in the comments—have you tried any of these strategies? What works best for you?
