A good night’s sleep is more than just rest—it’s crucial for keeping your blood sugar in check. Many don’t realize that what you drink before bed can actually impact blood sugar levels and sleep quality.

Let’s explore seven simple nighttime drinks that may help you sleep more soundly, stay hydrated, and support healthier blood sugar levels overnight.

Why Blood Sugar Fluctuates at Night

During sleep, blood sugar can drop. When that happens, your body releases stress hormones—especially cortisol—to raise it again. But too much cortisol can disrupt your sleep and contribute to long-term blood sugar imbalances.

High blood sugar at night has its own issues, like frequent urination, which leads to dehydration. Dehydration can then cause blood sugar to become more concentrated.

Add in the natural cortisol spike that occurs around 8 AM (called the “dawn phenomenon”), and some people, especially those with diabetes, may wake up with high blood sugar even if they didn’t eat much the night before.

The good news? Certain drinks may help break this cycle and keep things more balanced.

1. Apple Cider Vinegar with Cinnamon

A mix of apple cider vinegar and cinnamon in water can help regulate your blood sugar overnight. The vinegar improves insulin sensitivity, while cinnamon helps control glucose levels—making this duo a powerful pre-bedtime option.