Endocrinologists reveal what to do after 5pm to control blood sugar, sleep better and avoid nighttime cravings
Endocrinologists point out that evening habits significantly influence blood sugar. Light exercise after dinner, eating a high-fiber dinner, and regular sleep can prevent blood sugar fluctuations.
Fast food should be avoided in the evening PHOTO: Shuterstock
As evening approaches, the human body begins to react differently to insulin, the hormone responsible for regulating blood sugar levels.
Experts warn that insulin sensitivity naturally drops around 5:00–6:00 p.m., which means the body can have a harder time managing glucose in the later hours of the day. This decrease in the effectiveness of insulin can lead to feelings of fatigue, food cravings and fluctuations in blood sugar, even in people who follow a balanced diet.
“Insulin sensitivity naturally declines in the late afternoon and evening as part of our circadian rhythm. That's why some people feel more tired or have bigger cravings towards the end of the day. It's a normal biological pattern, but it means that evening habits matter more than we think.”explains Rekha Kumar, an endocrinologist, according to eatingwell.
Endocrinologists recommend adopting simple habits in the late afternoon to support metabolic health and prevent unwanted blood sugar swings.
Movement, such as a 10–15 minute walk after dinner, can have an immediate impact on blood sugar levels and contribute, in the long term, to a reduction in glycosylated hemoglobin, the indicator that reflects the average blood sugar over three months.
“Walking is one of the best exercises for controlling blood sugar. If you can't go outside, even light exercise—stretching, housework, walking the dog—helps your muscles absorb glucose more efficiently. Consistency matters more than intensity.” says Melina Roman Gerardino, MD
Another recommendation is to eat dinner earlier, at least two to three hours before going to bed.
“Late dinners affect blood glucose control at night, increasing sugar levels and reducing insulin sensitivity, due to the natural decrease in insulin action and the increase in the hormones cortisol and melatonin,” says doctor Andres Splenser.
Regarding nutrition, experts recommend that evening meals should be rich in fiber, present in fruits, vegetables, nuts, seeds, legumes and whole grains.
Fiber slows the absorption of carbohydrates, reducing the amount of insulin needed by the pancreas and increasing the feeling of satiety. In addition, they contribute to cardiovascular and intestinal health.
“Fiber helps slow the absorption of sugars, increases satiety, and supports the improvement of other cardiovascular risk factors, such as cholesterol and inflammation. Fiber also promotes the production of short-chain fatty acids in the gut, which can increase insulin sensitivity and stimulate the secretion of GLP-1, a hormone that helps regulate blood sugar.” adds Andres Splenser, nutritionist.
Sleep plays a crucial role in blood sugar control
High sugar levels can affect sleep quality, and lack of rest makes managing blood sugar more difficult. Endocrinologists recommend maintaining a regular routine, avoiding screens at least an hour before bed, a dark and cool sleep environment, and relaxing activities such as reading, meditating or listening to music.
“A good, consistent, relaxing sleep routine helps the body manage blood sugar better. Poor or insufficient sleep can increase insulin resistance and make it harder to control blood sugar”says Vanessa Curtis, MD
In conclusion, experts warn that harmful habits, such as late meals, consumption of sugar and sweetened beverages, alcohol, prolonged sitting or excessive exposure to screens, can increase blood glucose in the evening, reduce insulin sensitivity and affect glycemic control in the morning.
