Why Morning Highs Happen
Beat the Dawn Effect: Why Morning Highs Happen (and How to Fix Them)
Have you ever woken up, checked your glucose, and wondered why your numbers are higher in the morning than before bed—even if you didn’t eat overnight? You’re not alone. Many people with type 2 diabetes or prediabetes deal with this frustrating phenomenon.
The good news? There’s a name for it, and even better—there are practical fixes that work.
The Dawn Effect (and the Feet-on-the-Floor Effect)
Your body follows a natural rhythm. In the early morning, hormones like cortisol and adrenaline rise to help you wake up. These hormones tell your liver to release glucose into your blood.
For someone without insulin resistance, the body handles this extra glucose easily. But with type 2 diabetes or prediabetes, that extra glucose can push your morning fasting numbers higher
Some people also notice a spike right after getting out of bed—that’s the “feet-on-the-floor effect.” Simply moving around in the morning can trigger the liver to release stored glucose for energy.
Why Carb Timing Matters
Most people focus on how many carbs they eat. But when you eat carbs may matter just as much.
Breakfast: Eating carbs first thing in the morning can amplify the dawn effect. Try starting your day with protein, veggies, and healthy fats. Add carbs later in the meal if you want them.
Dinner: Eating late, carb-heavy dinners often leads to higher fasting glucose the next morning. Instead, aim for lighter, earlier dinners with balanced protein and veggies
Practical Fixes You Can Try This Week
Here are a few strategies to test:
Eat dinner at least 2–3 hours before bed.
Take a 10-minute walk after dinner to help your muscles use glucose.
Sequence your breakfast: protein and veggies first, carbs last.
Focus on quality sleep and stress reduction—cortisol plays a big role in morning numbers
Try the 7-Day Carb Timing Experiment
Want to see how carb timing affects your own blood sugar? The latest issue of my Wellness Reset Newsletter includes a 7-Day Carb Timing Experiment Log where you can track your dinner time, breakfast sequence, and fasting numbers to see patterns unique to your body
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