If you're managing gestational diabetes, you've probably discovered that fasting blood sugar is the hardest number to control.
You can eat perfectly all day, walk after every meal, and still wake up to a number that's too high. It's frustrating, confusing, and can make you feel like you're doing something wrong.
Here's the truth: High fasting blood sugar numbers are NOT your fault. They're caused by placental hormones that peak overnight, making your body more insulin-resistant while you sleep.
But the good news? There ARE strategies that can help lower your fasting blood sugar overnight—and we're going to cover all of them in this guide.
In this post, you'll learn:
Why fasting blood sugar is so hard to control
12 strategies to lower your morning numbers
The best bedtime snacks (tested by real HIgedi mamas)
A complete troubleshooting guide
When to talk to your provider about medication
You're not alone in this struggle. The HIgedi app connects you with thousands of mamas sharing what works for their fasting numbers. Download the free HIgedi app here and join our community.
Unlike after-meal blood sugar (which you can control with food choices), fasting blood sugar is largely controlled by hormones—specifically, hormones produced by your placenta.
Your liver releases glucose while you sleep to give you energy
Placental hormones (like human placental lactogen) block insulin from working properly
Your body becomes more insulin-resistant overnight
Cortisol levels rise in the early morning (called the "dawn phenomenon"), raising blood sugar even more
This is why you can wake up with a high number even if you didn't eat anything "wrong."
Most providers want fasting blood sugar:
Under 95 mg/dL (5.3 mmol/L)
Some providers use under 90 mg/dL (5.0 mmol/L)
Always follow your provider's specific targets.
Curious about what other blood sugar patterns mean? Check out Gestational Diabetes Occasional Spikes to understand different types of readings.
Let's get into what actually works. These strategies are based on research and real experiences from HIgedi mamas.
Why it works: A bedtime snack with protein, fat, and a small amount of carbs helps stabilize blood sugar overnight and prevents your liver from releasing too much glucose.
What to eat: Aim for 15-30g of protein + healthy fat + optional small carb
Bedtime snack ideas (Tested by HIgedi Mamas):
Greek yogurt + nuts (full-fat, plain Greek yogurt with almonds or walnuts)
Cheese + apple slices (sharp cheddar or string cheese with a few apple slices)
Hard-boiled eggs + avocado (1-2 eggs with half an avocado)
Cottage cheese + berries (full-fat cottage cheese with a handful of blueberries)
Peanut butter + celery (2 tbsp natural peanut butter with celery sticks
Turkey roll-ups + cheese (deli turkey wrapped around cheese sticks)
Protein shake (low-carb protein powder with almond milk)
Nuts + cheese (handful of almonds with string cheese)
Low-carb crackers + hummus + cheese (Mary's Gone Crackers + hummus + cheese)
Mama Tips:
"Greek yogurt with walnuts is my go-to bedtime snack. It dropped my fasting numbers from 98 to 88!" – HIgedi community member
"I do string cheese and a few apple slices. My numbers are finally under 95!" – HIgedi community member
"Two hard-boiled eggs and half an avocado before bed = perfect fasting numbers for me." – HIgedi community member
What NOT to eat before bed:
Carbs alone (crackers, fruit, cereal without protein/fat)
Sugary snacks (cookies, candy, ice cream)
Large meals (can spike blood sugar overnight)
Read more about Best Bedtime Snacks for Gestational Diabetes in our dedicated blog post.
Why it works: Eating too early or too late can affect your fasting number.
Best timing: 30-60 minutes before bed
What to test:
Some mamas do better eating 1 hour before bed
Others do better eating right before bed
Test different timings to see what works for YOUR body
Mama Tip: "I used to eat my snack at 8pm and go to bed at 11pm—my fasting numbers were high. Now I eat at 10:30pm and my numbers are perfect!" – HIgedi community member
If you're struggling with hunger at night, read Gestational Diabetes Always Hungry for more snack ideas and timing strategies.
Why it works: Movement helps your muscles use glucose, lowering blood sugar and improving insulin sensitivity overnight.
How to do it:
Walk for 10-20 minutes after dinner
Even a slow, gentle walk helps
If you can't walk outside, walk around your house or do light stretching
Why it works: Eating dinner too late or too heavy can keep your blood sugar elevated overnight.
Best timing: Eat dinner 3-4 hours before bed
What to eat for dinner:
Lean protein (chicken, fish, turkey, beef)
Non-starchy vegetables (broccoli, cauliflower, zucchini, spinach)
Healthy fats (olive oil, avocado, butter)
Small portion of complex carbs (wild rice, quinoa, sweet potato)
Example balanced dinner:
Grilled chicken breast + roasted broccoli with olive oil + small serving of wild rice + side salad with avocado
Why it works: Dehydration can raise blood sugar. Drinking enough water helps your kidneys flush out excess glucose.
How much: Aim for 8-10 glasses of water per day
Tips:
Drink water consistently throughout the day
Don't chug a ton right before bed (you'll be up all night!)
Herbal tea (unsweetened) counts toward hydration
Why it works: Stress raises cortisol, which raises blood sugar. Relaxing before bed can help lower cortisol and improve fasting numbers.
What to try:
Deep breathing exercises (4-7-8 breathing)
Prenatal yoga or gentle stretching
Meditation or guided relaxation
Reading or listening to calming music
Avoid stressful news or social media before bed
Why it works: Poor sleep raises cortisol and disrupts blood sugar regulation. But oversleeping can also raise fasting numbers.
Best sleep duration: 7-8 hours
Tips:
Go to bed and wake up at consistent times
Create a dark, cool sleeping environment
Avoid screens 30-60 minutes before bed
If you wake up to pee, try to go back to sleep quickly
Mama Tip: "I noticed my fasting numbers were higher when I slept 9+ hours. Now I aim for exactly 8 hours and they're much better!" – HIgedi community member
Why it works: Sleeping on your left side improves blood flow and circulation, which may help with blood sugar regulation.
How to do it:
Use a pregnancy pillow for support
Place a pillow between your knees
If you wake up on your back or right side, just roll back to your left
Note: This is anecdotal—some mamas swear by it, others don't notice a difference. Worth testing!
Why it works: Eating multiple times late at night can keep your blood sugar elevated.
What to do:
Eat your planned bedtime snack
Brush your teeth to signal "done eating"
If you're truly hungry, have a small protein snack (cheese, nuts)
Why it works: Some studies suggest ACV may improve insulin sensitivity and lower fasting blood sugar.
How to try it:
Mix 1-2 tablespoons of apple cider vinegar in a glass of water
Drink 30-60 minutes before bed
Use a straw to protect tooth enamel
Start with 1 tablespoon and see how your body responds
Important: This doesn't work for everyone. Some mamas see improvement, others don't. Always check with your provider first.
Mama Tip:"I was skeptical, but ACV before bed lowered my fasting numbers by 5-7 points consistently!" – HIgedi community member
Some research suggests certain spices may help with blood sugar control.
Spices to try:
Cinnamon – May improve insulin sensitivity (1/2 tsp per day)
Turmeric – Anti-inflammatory, may help with blood sugar
Ginger – May improve digestion and blood sugar control
How to use:
Add to bedtime snacks (cinnamon on Greek yogurt)
Add to herbal tea
Sprinkle on breakfast
Add to soups and stews
Important note: Spices are a small support tool, not a replacement for diet and exercise. Always talk to your provider before adding supplements.
Mama Tip: "I add cinnamon to my bedtime Greek yogurt and it tastes like dessert! Not sure if it helps my numbers, but it makes the snack more enjoyable." – HIgedi community member
If nothing is working, medication might be the answer—and that's okay.
Some bodies need extra help controlling fasting blood sugar, no matter what you do.
Signs you might need medication:
Fasting numbers consistently over 100 mg/dL (5.6 mmol/L) despite all efforts
Numbers getting worse as pregnancy progresses
Your provider recommends it
Common medications for fasting blood sugar:
Metformin – Oral medication, reduces liver glucose production
Insulin – Injected at bedtime, directly lowers blood sugar
Glyburide – Oral medication, stimulates pancreas to produce more insulin
Important: Medication or insulin is NOT a failure. It's a tool to keep you and baby healthy. Many mamas need it, and their babies are born perfectly healthy.
Read more: Gestational Diabetes Medication Guilt: You're Doing Great
Here's a step-by-step routine combining all the strategies:
3-4 Hours Before Bed:
Eat a balanced dinner (protein, veggies, healthy fat, small carb)
Walk for 10-20 minutes after dinner
1-2 Hours Before Bed:
Drink water (but not too much!)
Wind down with relaxing activities (reading, stretching, meditation)
Avoid screens and stressful content
30-60 Minutes Before Bed:
Eat your bedtime snack (protein + fat + optional small carb)
Optional: Drink apple cider vinegar in water
Brush your teeth
Bedtime:
Sleep on your left side with a pregnancy pillow
Aim for 7-8 hours of sleep
If You Wake Up at Night:
Use the bathroom
Do 10-20 squats or gentle movement
Go back to sleep
First Thing in the Morning:
Use the bathroom
Wash your hands thoroughly
Test your fasting blood sugar at the same time every day. Consistency helps you see accurate patterns. Testing at different times can give inconsistent results.
If you're eating a bedtime snack but your fasting numbers are still high, try troubleshooting:
Try these adjustments:
Increase protein – Try 20-25g instead of 15g
Add more fat – Fat slows digestion and stabilizes blood sugar
Reduce carbs – If your snack has carbs, try reducing them
Change the timing – Try eating 45-60 minutes before bed instead of 30 minutes
Try different foods – Everyone's body responds differently. Experiment!
Try these alternatives:
Liquid snacks: Protein shake with almond milk and nut butter
Easier to digest: Greek yogurt, cottage cheese, hard-boiled eggs
Smaller portions: 1 oz cheese + 10 almonds instead of a handful
Timing: Eat snack earlier (60 minutes before bed)
You might still need it!
Your body may not be signaling hunger because blood sugar is about to drop
Try eating the snack anyway, even if you're not hungry
Or try a liquid snack (protein shake) that's easier to consume
Try these adjustments:
Eat snack earlier (90 minutes before bed)
Choose lighter options: Greek yogurt, cottage cheese, protein shake
Avoid heavy or greasy foods
Stay hydrated
"Protein Made All the Difference"
"I was eating a bedtime snack, but it was usually crackers and cheese. My numbers were still 105-110. My nutritionist said to add MORE protein and cut the crackers. I switched to hard-boiled eggs and almonds, and my fasting numbers dropped to 93-96 within days!" – HIgedi community member
"I Moved My Dinner Earlier"
"I used to eat dinner at 8 PM and go to bed at 10 PM. My fasting numbers were always 100-108. When I moved dinner to 6 PM and added a protein snack at 9 PM, my numbers dropped to 92-98. Timing really does matter!" – HIgedi community
"Insulin at Bedtime Changed My Third Trimester"
"My fasting numbers were fine until week 32, then they shot up to 115-120. Nothing I tried worked—my placenta hormones were just too strong. My doctor started me on bedtime insulin and my numbers went back to 88-92. I was scared of needles, but it was so much easier than I thought. My baby was born at 39 weeks, perfectly healthy." – HIgedi community
Contact your healthcare provider if:
Your fasting numbers are consistently over 100 mg/dL (5.6 mmol/L) despite trying these strategies for 1-2 weeks
Your numbers are getting worse as pregnancy progresses
You're experiencing symptoms of high blood sugar (extreme thirst, frequent urination, fatigue)
You're unsure if your strategies are working
Your provider can:
Adjust your diet plan
Recommend medication or insulin
Rule out other complications
Give you peace of mind
1. How long does it take to see results from these strategies?
Most mamas see improvements within 3-7 days of making changes. Some see results within days. Be patient—it can take 1-2 weeks to see significant changes.
2. Do I have to do ALL of these strategies?
No! Start with 1-2 (bedtime snack + evening walk are the most effective). Add more if needed.
3. What if my fasting number is high one day but normal the next?
Blood sugar naturally fluctuates. One high number doesn't mean you've failed. Look for patterns over a week, not individual readings.
4. Can stress really affect my fasting number?
Yes! Stress raises cortisol, which signals your liver to release more glucose. Managing stress can directly improve fasting numbers.
5. Is a bedtime snack necessary if my fasting numbers are already good?
Not necessarily. If your fasting numbers are consistently under 95 mg/dL (5.3 mmol/L), or under the specific threshold set by your provider, you may not need a snack. Always ask your provider for personalized guidance.
6. What if I wake up in the middle of the night hungry?
This might mean your bedtime snack wasn't enough protein or fat. Try increasing portions or changing the food. It could also mean you aren't eating enough throughout the day—make sure you're not cutting food or carbs too drastically. Your body needs fuel to support you and baby!
Or it could be normal pregnancy hunger—check with your provider first, then eat a small protein-rich snack (like cheese, nuts, or Greek yogurt) if needed. Also, make sure you're staying hydrated—dehydration can sometimes feel like hunger!
For more on managing hunger with gestational diabetes, read Gestational Diabetes Always Hungry.
7. Do I have to eat a bedtime snack if I'm not hungry?
It depends on your provider's recommendation. If they've advised a bedtime snack to help control your fasting numbers, eat it even if you're not hungry. Your body may not signal hunger when blood sugar is about to drop overnight. If solid food doesn't appeal to you, try a liquid option like a protein shake, which is easier to consume and still stabilizes your blood sugar.
8. Does exercise during the day help with fasting numbers?
Yes! Regular daytime exercise improves insulin sensitivity and can help lower fasting numbers. Aim for 30 minutes most days (walking, prenatal yoga, swimming).
9. What if I have gestational diabetes and Type 1 or Type 2 diabetes?
This is more complex. Work closely with your endocrinologist and OB/GYN to adjust your insulin or medication during pregnancy.
10. Will my fasting numbers go back to normal after delivery?
For most mamas, yes! Blood sugar typically returns to normal within hours to weeks after delivery. You'll have a follow-up glucose test at 6-12 weeks postpartum to confirm everything is back to normal.
Want to know exactly what to expect? Read Postpartum Blood Sugar After Gestational Diabetes for a complete guide to recovery.
11. Can I use a continuous glucose monitor (CGM) to track fasting numbers?
Some providers allow CGMs during pregnancy. Ask your doctor if a CGM might help you see patterns and adjust strategies.
12. What if nothing works and I need insulin?
That's okay! Some bodies need insulin to manage fasting blood sugar. Insulin is safe during pregnancy and many mamas use it successfully.
Feeling worried or guilty about needing medication? You're not alone. Read our complete guide to gestational diabetes medications to understand your options and get reassurance that it's okay.
Here's the truth: Fasting blood sugar is the hardest part of gestational diabetes to control. It's not about willpower or effort. It's about placental hormones, your liver, and your body's response to pregnancy.
If your fasting numbers are high despite all your efforts, it's not your fault.
You're not failing. You're not doing anything wrong. Your body is just responding to pregnancy hormones in a way that needs extra support—whether that's a bedtime snack, medication, or insulin.
What matters most:
You're monitoring your numbers
You're trying strategies
You're working with your provider
You're taking care of yourself and your baby
That's what makes you an amazing mama.
Managing gestational diabetes is SO much easier when you have support.
The HIgedi app connects you with thousands of mamas who are:
Tracking their fasting numbers
Sharing bedtime snack ideas that actually work
Celebrating wins (even small ones!)
Supporting each other through the tough days
Download the free HIgedi app and join our community: Download here
You're not alone in this. We've got you.
SOURCES
American Diabetes Association (ADA) - Gestational Diabetes Guidelines
American College of Obstetricians and Gynecologists (ACOG) - Gestational Diabetes Practice Bulletin
Real experiences from HIgedi community members
**Medical disclaimer**
This article is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your gestational diabetes management, fasting blood sugar targets, and any strategies or medications. Every pregnancy is unique, and your provider can give you personalized recommendations based on your individual health.
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