10 Everyday Things that Cause Blood Sugar Spikes + What to Do About It

Living with any kind of diabetes means everything you do can impact your health. It can feel overwhelming at times. But what really matters is how you handle these challenges. By understanding common issues and staying aware of how they might affect you, you can focus on living well instead of just getting by. 

Simple daily routines, like how much sleep you get and your caffeine intake, can affect your blood sugar levels. In this guide, you’ll find tips for recognizing these high blood sugar triggers and managing them effectively, helping you embrace your life with diabetes and truly thrive.

1. Hot temperatures

Heat can cause your blood sugar levels to swing high and low. Not just hot weather outside, but hot baths and hot tubs can also affect your blood sugar.

• When does heat cause high blood sugar (hyperglycemia)? High blood sugar levels caused by heat happen for two main reasons. First, excess heat can stress your body and make your blood sugar go up. Second, when you’re dehydrated from sweating, your body has less fluid to process glucose (sugar). Either of these situations can cause high blood sugar. 
• What should I do if my blood sugar levels are high from the heat? Get out of the heat as quickly as you can. Watch for ketones and drink plenty of water. If you can’t manage this yourself, dehydration gets worse or heatstroke sets in, go to urgent care or the emergency room. Have someone else drive you if it becomes that severe. 
• When does heat cause low blood sugar (hypoglycemia)? Heat can cause your blood sugar to drop quickly, too. When it’s hot, your blood vessels dilate (widen), allowing your body to absorb insulin more quickly. This quick absorption can lead to low blood sugar levels. 
• What should I do if my blood sugar levels drop from the heat? Take a break from the heat to recover. Use fast-acting carbohydrates like glucose gummies, powders or gels to get your levels back up. Drink lots of water. Make sure you have a friend to monitor you or let a stranger know what’s going on if you’re alone in the heat. If your blood sugar levels are dropping too rapidly to a severe range, don’t be afraid to use your emergency glucagon—situations like this may call for it.
  

2. Losing sleep

Blood sugar levels can change while you sleep, and the Sleep Foundation says this is normal and healthy for most people. Sleep helps keep your blood sugar levels balanced. But when you don’t sleep well, it can affect how your body uses insulin.

When you have poor sleep, your body may not respond to insulin as well, which can cause high blood sugar levels. This means your body might need more insulin to work properly. On the other hand, if your body is sensitive to insulin, it might need less of it.

Not getting enough good sleep can also make it harder to lose weight or keep a healthy weight. If you’re having trouble sleeping, it’s a good idea to talk to your doctor. Sleep is very important for your overall health, especially if you have diabetes.

3. Caffeinated beverages

While caffeinated beverages  can give you an energy boost on your low-mood, high-fatigue days with diabetes, they also affect your blood sugar levels. If you’re sensitive to caffeine, it may cause a spike in blood sugar. 

This doesn’t mean you necessarily have to avoid caffeine. It just means you need to be aware of blood sugar spikes and develop a strategy to manage them. 

If you notice your blood sugar levels rise about an hour or two after finishing your coffee, soda, energy drink or tea, for example, you may consider a few different ways to manage it:

• Give yourself a proactive dose of insulin in anticipation of the high. Set a timer or calendar reminder for yourself so you don’t forget. Be sure you consult with your healthcare provider to understand how to do this safely.  
• Go for a walk after you finish your caffeinated beverage to help stabilize your blood sugar naturally first.  
• Don’t drink coffee on an empty stomach. If you’re a morning coffee drinker, try having it after breakfast instead to reduce its effects on your blood sugar levels. 
• Some people choose to add protein to their coffee, like protein powder or a pre-mixed protein shake, to help keep their blood sugar steady. Pairing a caffeinated beverage with a good source of protein can help slow the digestion and absorption of caffeine in your body. Pro tip: Remember to account for the carbs in your shake when mixing it with black coffee. You might not need to dose insulin for black coffee, but whenever you add any sweetener or additional yummies to the mix, you’ll need to adjust accordingly. 
• Pair your caffeinated beverage with another protein boost, like lean beef jerky or “just peanuts” peanut butter (without added sugar). (Crazy Richards is an affordable brand that offers this!)  
• Avoid over-caffeination: The FDA suggests that healthy adults should not take more than 400 mg of caffeine each day. Pregnant women should limit their intake to 200 mg, and teenagers should stay at 100 mg or less. Drinking a small or moderate amount of caffeine can also reduce its effects on your body.
  

4. Artificial sweeteners

Artificial sweeteners aren’t always as “harmless” to your blood sugar levels as marketers make them out to be. Studies have shown that some do raise blood sugar levels for people with diabetes if used for a long period of time. Affects are individual, but they’re not uncommon. 

• What artificial sweeteners are we talking about? Sweeteners like sucralose (Splenda), aspartame (Equal or NutraSweet), saccharin (Sweet ‘N Low) and ACE K (Sunnet or Sweet One)  
• Can I have a little bit of regular sugar instead? Regular sugar should be limited in people with and without diabetes. Sometimes, a little bit of the regular stuff is better than a bunch of the artificial stuff, regardless of diabetes. Our bodies weren’t built to process these artificial ingredients. Just learn how to dose for the amount of sugar you’re consuming while considering your current blood sugar level, don’t have it too often and—most of all—don’t let diabetes take away the joy of a little indulgence here and there. 
• Are there any other options I can explore? Monk fruit and stevia leaf extract are usually considered safer than these artificial sweeteners, too, because they come from plants, have no calories and do not influence your blood sugar levels.

5. Dawn phenomenon

Dawn phenomenon happens in the early morning hours before you get out of bed and your feet touch the floor. This phenomenon is most common in teenagers and young adults with diabetes. It’s a tricky part about living with diabetes.

Here’s how it works: In the early morning hours, typically between 2 a.m. and 8 a.m., insulin levels rise as growth hormone increases. Growth hormone makes the body release more glucose and become more resistant to insulin. 

If you experience dawn phenomenon, talk to your healthcare provider. You may need to:

• Change what or when you eat the evening before.
• Re-evaluate your medications: A change in insulin dose or timing might be needed. You may also consider other non-insulin medications.
• If you use traditional multiple daily injections (MDI) or a smart pen: You might need an increase your basal (background) insulin dose.
• If you use an insulin pump: Consider an adjustment to your basal rate on your pump for the precise time period when the dawn phenomenon is most likely to happen.

6. Nasal sprays

We’re not talking about Baqsimi, which is a nasal glucagon spray designed to help raise your blood sugar in an emergency. We’re referring to the nasal sprays you might use for colds or allergies. 

Crazy, right? If you’ve blamed something else, you’re not alone. This is a tricky one that you probably won’t think about until it happens. After all, you’re not sick all the time, so why think about this?

Why does this happen? Some sprays contain chemicals that cause the liver to release more sugar into the blood, raising blood sugar levels.

Nasal steroid sprays like Triamcinolone acetonide (Nasacort) and Fluticasone (Flonase) can raise blood sugar in some people with diabetes (PWD). If you use these medications and notice your blood sugar goes up, talk to your doctor. You might need to try some alternatives or change how you take these medications to keep your blood sugar levels stable.

For example, you may take a correction dose of insulin for a delayed high if you can anticipate it.

7. Skipping breakfast

Some parts of diet culture tell us to skip breakfast. Other claims say it kick-starts our metabolism. So what are you to believe? Science and research!

If you have diabetes and skip breakfast, your blood sugar might become too high. Why? Because when you skip a meal, your body thinks it’s starving and releases stored glucose (sugar) from the liver. This can cause blood sugar spikes. 

Besides raising your blood sugar, skipping breakfast can also lead to:

• Your body is less responsive to insulin, especially if you have type 2 diabetes (T2D)
• A higher risk of obesity and being overweight
• Blood sugar rollercoaster of spikes and crashes

There are several benefits of eating breakfast every morning:

• You can improve your body’s response to insulin 
• You may get more fiber, which can help reduce the amount of sugar you consume during the day.
• You can help curb cravings and prevent overeating.
• If you have prediabetes, it may lower your risk of developing T2D. 

For a balanced breakfast that supports overall blood sugar management, EatingWell recommends a variety of nutrients, including fiber-rich carbs, proteins and healthy fats.

8. Gum disease

If you’ve been to the dentist and were told you have gum disease, you should know that this will affect your blood sugar levels if you have diabetes. Gum disease is an infection in your mouth that causes swelling and redness. When you have an infection, your body responds by releasing stress hormones, which can raise blood sugar and make it harder for your body to use insulin properly.

While oral health may not be the first thing on your mind when it comes to improving your diabetes health, it shouldn’t be overlooked either.

So get regular dental exams, floss and brush daily.

9. Time of day

Yes, something as simple as the time of day can affect your blood sugar levels! Because nothing is that simple in life with diabetes, after all. 

As the day progresses, you might find it becomes more difficult to keep your blood sugar levels steady.

 Why does this happen? Because it’s part of your body’s natural circadian rhythm—your 24-hour internal clock. 

• Morning highs are usually caused by dawn phenomenon.
• Eating too late at night can cause high blood sugar.
• A lack of sleep can cause high blood sugar.

If you see patterns in your blood sugar at certain times of the day, think about what might be causing them:

• Did you eat a snack without taking your insulin? 
• Were you more stressed at work? 
• Did you drink enough water? 

Asking yourself these questions can help you find the cause and make those times of day easier for your blood sugar levels.

10. Dehydration

Don’t overlook the benefits of drinking plenty of water throughout the day. Drinking more water or non-caffeinated water-based beverages can help keep your levels stable.

Some benefits of staying hydrated include:

• Bowel movement support
• Regulating body temperature
• Keeping your eyes clean and moist
• Carrying oxygen and nutrients like glucose throughout your bloodstream to your cells
• And much more!

If you’re dehydrated, the sugar in your blood can become more concentrated, which leads to high blood sugar. 

Along with high blood sugar, other symptoms of dehydration include:

• Headaches, dizziness and light-headedness
• Tiredness
• Dry mouth or cough
• Increased heart rate
• Low blood pressure
• Lack of appetite
• Sugar cravings
• Dark colored urine
• Muscle cramps
• Constipation
• Swelling in your hands or feet

Navigating the ups and downs of daily life with diabetes is much easier with a little awareness. Understanding your diabetes patterns and what causes spikes helps you take action!

Figuring out what causes your blood sugar spikes is one part of the puzzle. When you have more pieces, you can see the whole picture of managing your diabetes and make better choices to keep your blood sugar steady.

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