A good night’s sleep is more than just rest—it’s crucial for keeping your blood sugar in check. Many don’t realize that what you drink before bed can actually impact blood sugar levels and sleep quality.
Let’s explore seven simple nighttime drinks that may help you sleep more soundly, stay hydrated, and support healthier blood sugar levels overnight.
Why Blood Sugar Fluctuates at Night
During sleep, blood sugar can drop. When that happens, your body releases stress hormones—especially cortisol—to raise it again. But too much cortisol can disrupt your sleep and contribute to long-term blood sugar imbalances.
High blood sugar at night has its own issues, like frequent urination, which leads to dehydration. Dehydration can then cause blood sugar to become more concentrated.
Add in the natural cortisol spike that occurs around 8 AM (called the “dawn phenomenon”), and some people, especially those with diabetes, may wake up with high blood sugar even if they didn’t eat much the night before.
The good news? Certain drinks may help break this cycle and keep things more balanced.
1. Apple Cider Vinegar with Cinnamon
A mix of apple cider vinegar and cinnamon in water can help regulate your blood sugar overnight. The vinegar improves insulin sensitivity, while cinnamon helps control glucose levels—making this duo a powerful pre-bedtime option.
2. Chamomile Tea
Famous for promoting relaxation, chamomile tea does more than help you fall asleep. It may also lower cortisol and protect insulin-producing cells in your pancreas. A warm mug before bed can help ease stress and support better blood sugar control.
3. Golden Milk
Golden milk is a soothing drink made with turmeric, ginger, and milk (dairy or plant-based). The curcumin in turmeric, along with ginger’s anti-inflammatory properties, helps regulate blood sugar while offering a comforting nighttime treat.
4. Aloe Vera Juice
Aloe vera isn’t just for sunburns—it’s been shown to benefit blood sugar by supporting the pancreas. Drinking a small amount of aloe vera juice before bed may enhance insulin production and improve overnight glucose stability.
5. Berberine Tea
Berberine, a plant extract, has effects similar to the diabetes drug Metformin but without the side effects. If you can find berberine in tea form, it can be a great natural aid for nighttime blood sugar balance.
6. Electrolyte Drinks (Sugar-Free)
Magnesium and potassium are key minerals for managing blood sugar. Magnesium helps lower cortisol, while potassium helps your body store glucose. A sugar-free electrolyte drink before bed can calm your system and promote restful sleep.
7. Salt in Water
Though it may seem counterintuitive, adding a pinch of salt to water can help you stay hydrated and balance your blood sugar. Sodium supports adrenal function, reduces cortisol, and helps muscles and nerves function properly. This small addition to your bedtime routine can lead to more restful sleep and better hydration overnight.
The Bottom Line
What you drink before bed really can affect your sleep and blood sugar. These seven drinks are simple, natural, and worth trying—especially if you struggle with sleep disruptions, morning sugar spikes, or nighttime bathroom trips. Test a few out to see which ones work best for your body and routine.