What Can You Drink at Night to Lower Blood Sugar?

October 16, 2025 •

4 min read

According to the CDC, over 38 million Americans have diabetes, making effective glucose management a daily concern. Finding out what can you drink at night to lower blood sugar is a common query for those looking to avoid morning spikes and ensure a restful night's sleep. Incorporating the right beverages into your evening routine can support metabolic health and help you wake up feeling more balanced.

Quick Summary

Several low-sugar drinks may help balance nighttime blood sugar. Options include specific herbal teas, diluted apple cider vinegar, and water, which support insulin sensitivity and hydration. Lifestyle factors like sleep and diet also play a crucial role in overall glucose regulation. Always consult a healthcare provider for personalized advice on managing your condition.

Key Points

Unsweetened Herbal Teas: Chamomile, cinnamon, and ginger teas can help lower cortisol, reduce inflammation, and enhance insulin sensitivity, promoting stable nighttime blood sugar.
Diluted Apple Cider Vinegar: Mixing 1-2 tablespoons of ACV with water can potentially lower morning fasting glucose levels for people with type 2 diabetes when consumed a few hours before bed.
Prioritize Hydration: Drinking enough water throughout the day helps the kidneys flush out excess sugar, preventing the dehydration that can concentrate glucose in the blood.
Mindful Beverage Choices: Avoid sugary sodas, fruit juices, and sweetened coffee drinks at night, as they can cause rapid and problematic blood sugar spikes.
Optimal Timing: Consuming some drinks, like ACV, a couple of hours before lying down can prevent acid reflux, while sipping water earlier in the evening can minimize nighttime bathroom trips.
Consider Golden Milk: A warm mixture of milk, turmeric, and cinnamon can offer anti-inflammatory benefits that support better insulin function and promote deeper sleep.
Focus on Consistency: The benefits of these beverages are best seen through consistent, long-term habits alongside a balanced diet and regular exercise.

Why Bedtime Blood Sugar Management is Important

For individuals with diabetes, blood glucose management doesn’t stop at sunset. In fact, what happens to your blood sugar overnight is critical for overall health. A drop in blood glucose (hypoglycemia) can disrupt sleep as the body releases hormones like cortisol to raise glucose levels, causing waking and restlessness. Conversely, high blood glucose (hyperglycemia) can also cause disruptions by triggering frequent urination, leading to dehydration and further complications. Choosing the right bedtime beverage can help minimize these fluctuations.

Expert-Recommended Nighttime Drinks

Several beverages, when consumed correctly, can be beneficial for managing blood sugar levels during the night. It is vital to choose options that are unsweetened and low in carbohydrates to avoid spikes.

Herbal Teas

Chamomile Tea: Known for its calming properties, chamomile can help lower cortisol levels, the stress hormone that can contribute to blood sugar spikes. It also has anti-inflammatory and antioxidant effects that may protect the cells in the pancreas that produce insulin.
Cinnamon Tea: Cinnamon is a popular spice that may improve insulin sensitivity, allowing the body to use glucose more effectively. A warm cup of unsweetened cinnamon tea can be a comforting and beneficial addition to your evening routine.
Ginger Tea: Rich in antioxidants and anti-inflammatory compounds, ginger can help with blood sugar regulation and improve insulin sensitivity over time. It may also aid digestion, which can prevent unexpected glucose spikes from slow-digesting meals.

Apple Cider Vinegar (ACV)

Some research suggests that a small amount of diluted ACV before bed can help improve morning fasting blood glucose levels in people with type 2 diabetes. This is attributed to acetic acid, which can improve insulin sensitivity and slow the breakdown of carbohydrates. To consume it safely, mix 1 to 2 tablespoons of ACV with a full glass of water. It is recommended to drink this a few hours before bedtime to avoid potential acid reflux.

Water and Infused Water

While plain water does not directly lower blood sugar, staying properly hydrated is crucial for glucose management. Dehydration can lead to higher blood glucose concentrations, as water helps the kidneys flush out excess sugar through urine. For those who find plain water bland, infusing it with slices of lemon, cucumber, or fresh mint can add flavor without sugar.

Comparison of Nighttime Drinks for Blood Sugar


Drink	Primary Benefit	Preparation Notes	Potential Side Effects	Timing for Best Results
Chamomile Tea	Lowers cortisol, anti-inflammatory	Steep tea bag or flowers in hot water.	May interact with certain medications; consult a doctor.	Best consumed shortly before bed for relaxation.
Apple Cider Vinegar	Improves morning fasting glucose	Dilute 1-2 tbsp in 8 oz water.	Acid reflux, tooth enamel erosion (if not diluted).	2-3 hours before bed to minimize reflux.
Cinnamon Tea	Enhances insulin sensitivity	Steep cinnamon stick in hot water.	Liver damage if excessive Cassia cinnamon is consumed.	Anytime in the evening; avoids late-night effects.
Water	Hydration, kidney function	Drink plain or infused with fruit/herbs.	Frequent urination if too much is consumed right before sleep.	Drink consistently throughout the day to avoid evening over-consumption.
Golden Milk	Anti-inflammatory, soothing	Warm milk with turmeric, ginger, cinnamon.	Lactose intolerance issues with dairy milk.	Before bed to calm the body and mind.

Lifestyle Factors for Better Nighttime Control

Beyond specific beverages, several lifestyle factors can influence your overnight blood sugar levels:

Timing of Meals: Eating your last meal several hours before bed gives your body time to process the carbohydrates and stabilize glucose levels. A high-fat, high-carb meal right before sleep can cause delayed spikes.
Physical Activity: Moderate exercise, especially in the evening, can increase insulin sensitivity and help muscles absorb glucose from the bloodstream. This can be a powerful tool for regulating overnight levels. However, intense exercise too close to bedtime might lead to an overnight drop in blood sugar, so timing and monitoring are key.
Adequate Sleep: Lack of sleep can raise cortisol levels, negatively impacting blood sugar control. Establishing a consistent bedtime routine can improve sleep quality, which in turn supports better glucose management.

Conclusion

While no single drink is a miracle cure, incorporating specific, unsweetened beverages into your evening routine can provide a supportive strategy for managing nighttime blood sugar. Herbal teas like chamomile and cinnamon offer calming effects and may improve insulin sensitivity, while diluted apple cider vinegar has shown promise in reducing morning fasting glucose for some. Staying adequately hydrated with plain or infused water is also a fundamental and easy step. Always remember that these options are complementary to your prescribed diabetes management plan, including diet, exercise, and medication. Consulting with a healthcare professional before making significant changes is the safest approach to ensure your choices align with your individual health needs. Making small, consistent changes, like swapping a sugary evening snack for a warm cup of herbal tea, can contribute to significant long-term benefits for your metabolic health.

Resources

For additional guidance on lifestyle changes and managing diabetes, consult the American Diabetes Association website at https://www.diabetes.org/.

Frequently Asked Questions

Drinking plain water does not directly lower blood sugar, but staying hydrated helps your kidneys flush out excess glucose. The effect is more about supporting overall hydration than providing an immediate reduction in blood sugar.

When diluted, apple cider vinegar is generally safe, but its acidity can erode tooth enamel and cause acid reflux, especially if consumed right before bed. It is best consumed a few hours before lying down to mitigate these risks.

Unsweetened herbal teas are recommended. Chamomile tea is a good option for relaxation and potentially improving glucose regulation, while cinnamon tea may enhance insulin sensitivity.

Most fruit juices contain concentrated natural sugars and lack the fiber of whole fruits, which can cause a rapid spike in blood sugar. It's best to avoid most fruit juices in the evening and opt for low-sodium vegetable juice or water instead.

Yes, caffeine can interfere with sleep, and poor sleep is linked to higher blood sugar levels. It is best to choose caffeine-free beverages in the evening to promote restful sleep and better glucose control.

Yes, golden milk, made with milk, turmeric, and cinnamon, can be beneficial. The compounds in turmeric and cinnamon may help with inflammation and insulin sensitivity, supporting stable blood sugar levels.

Low-fat milk contains protein and can help improve insulin response. However, it also contains carbohydrates, so it should be included in your daily carbohydrate count and consumed in moderation.