Drink This Before Bed

Getting a good night’s sleep is essential for overall health—especially when it comes to blood sugar balance. What many people don’t realize is that what you drink before bed can influence how your body manages blood sugar overnight, how well you sleep, and even how often you wake up to use the bathroom.

Below are seven simple bedtime drinks that may help support steadier blood sugar levels, encourage relaxation, and promote more restful sleep.

Why Blood Sugar Matters at Night

While you’re sleeping, blood sugar levels can sometimes dip too low. When that happens, the body releases stress hormones—especially cortisol—to bring blood sugar back up. The problem is that elevated cortisol can disrupt sleep and throw off blood sugar balance, creating a frustrating cycle: poor sleep worsens blood sugar control, and unstable blood sugar makes sleep harder.

High blood sugar can cause another issue as well. When glucose levels rise, the body tries to flush out the excess through urine, leading to frequent nighttime bathroom trips and dehydration. Dehydration can then concentrate blood sugar even further.

There’s also the “dawn phenomenon,” where cortisol naturally peaks in the early morning hours. For some people—especially those with insulin resistance—this can cause higher blood sugar readings upon waking.

The good news? Certain calming, low-sugar drinks before bed may help support overnight balance.

Key Takeaways

• Blood sugar can drop overnight, triggering cortisol release
• Cortisol may disrupt sleep and blood sugar balance
• High blood sugar can cause frequent nighttime urination
• Dehydration can worsen blood sugar control
• Morning cortisol spikes may raise blood sugar levels

7 Bedtime Drinks to Support Blood Sugar and Sleep

1. Apple Cider Vinegar with Cinnamon

Mix 1–2 tablespoons of apple cider vinegar into a glass of water and add a pinch of cinnamon. This combination is commonly used to support blood sugar regulation and may help stabilize levels overnight.

2. Chamomile Tea

Chamomile is well known for its calming effects, but it may also help reduce cortisol levels. Its gentle, soothing properties make it a great choice for winding down before bed.

3. Golden Milk

Golden milk combines turmeric and ginger with warm milk or a dairy-free alternative. Turmeric contains curcumin, which—when paired with ginger—may help support metabolic balance and relaxation.

4. Aloe Vera Juice

A small amount of aloe vera juice may support insulin-producing cells and overall metabolic health. Choose a pure, unsweetened version and keep portions modest.

 

5. Berberine Tea

Berberine is a plant compound often discussed for its role in glucose metabolism. If available in tea form, it may be a gentle evening option—but it’s best used cautiously and not combined with medications unless approved by a healthcare professional.

6. Sugar-Free Electrolyte Drinks

Electrolytes like magnesium and potassium play important roles in blood sugar balance, muscle relaxation, and sleep quality. Magnesium in particular may help calm the nervous system and reduce nighttime stress responses. Always choose versions without added sugar.

7. Warm Water with a Pinch of Salt

Though it may sound surprising, a small amount of salt in water can help maintain hydration and electrolyte balance overnight. Proper hydration may reduce cortisol spikes and help prevent blood sugar from becoming overly concentrated.

Final Thoughts

Small changes to your nighttime routine can make a noticeable difference in how you sleep and how your body manages blood sugar overnight. Trying one—or a few—of these drinks may help you wake up feeling more rested and balanced.