Have you ever checked your blood sugar first thing in the morning, before eating or drinking anything, and found it higher than expected? You’re not alone. In fact, up to 50% of people with type 2 diabetes experience elevated morning blood sugars due to something called the dawn phenomenon.

While following an overall healthy type 2 diabetes eating pattern plays a big role in managing blood sugars, there are also a few specific strategies that can help reduce those stubborn morning highs.

What Is the Dawn Phenomenon?

While we sleep, our bodies use very little energy. As morning approaches, however, the body naturally prepares us to wake up by releasing hormones such as cortisol, growth hormone, glucagon, and epinephrine. These hormones signal the liver to release glucose into the bloodstream to provide energy for the day ahead.

For people without diabetes, the body responds by releasing a small amount of insulin to keep blood sugar levels balanced. For people with diabetes, especially those with insulin resistance or insufficient insulin, this process can lead to higher-than-normal blood sugar levels in the early morning hours.

How Do I Know If the Dawn Phenomenon Is Affecting Me?

The dawn phenomenon typically occurs between 2:00 a.m. and 8:00 a.m. If you notice a consistent pattern of high blood sugar when you wake up, your healthcare provider may recommend checking your blood sugar between 2:00–3:00 a.m. for several nights in a row.

• If your blood sugar is already high at that time, the dawn phenomenon is likely the cause.

• If your blood sugar is normal or low, something else may be contributing.

What If My Blood Sugar Is Normal or Low at 2–3 a.m.?

If your blood sugar drops overnight and then rises sharply by morning, it may be related to the Somogyi effect. This occurs when the body releases stress hormones in response to low blood sugar, causing a rebound high by morning.

Other possible causes of high morning blood sugar include:

• • An inadequate dose of insulin or diabetes medication

  • A high-carbohydrate bedtime snack

  • Eating too late in the evening

Ways to Improve High Morning Blood Sugar

If morning highs are happening regularly, it’s important to work with your doctor or certified diabetes educator to develop a personalized plan. They may suggest strategies such as:

• • • Eat dinner earlier: Late dinners can keep blood sugar elevated overnight. Shifting dinner a few hours earlier may help.

    • Reevaluate your bedtime snack:
      Ask yourself if the snack is truly needed. If you’re not hungry, skipping it may be helpful.
      If you are hungry, choose a high-protein, low-carbohydrate option, such as:

      • Cottage cheese

      • A handful of nuts

      • A hard-boiled egg

      • Low-sugar Greek yogurt

    • Add light movement after dinner:
      Gentle activity can help lower blood sugar naturally. Try a short walk, light stretching or yoga, household chores, or even a few minutes of casual movement you enjoy.

    • Don’t skip breakfast:
      It may seem counterintuitive, but eating breakfast can help stabilize hormones that contribute to rising blood sugar. Focus on a balanced meal with protein and controlled carbohydrates, and experiment to see what works best for your body.

Managing morning blood sugars can take some trial and error, but small, consistent changes can make a meaningful difference over time.