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The dawn phenomenon is real and a problem I've had. Without a doubt, my best waking values come when I intermittently fast (i.e. stop eating after dinner, 6pm or so). Also, I think that alcohol is converted to glycogen by your liver, glycogen is the sugar your body puts out to wake you up. I've quit drinking for blood pressure reasons, but I think it's helped my dawn #'s, too.
Making sure your carbs at dinner are unprocessed, whole wheat, and served with a protein and fat, will make them not spike your levels as badly and help keep you from going hypoglycemic at night, forcing glycogen release (symogi effect).
All of this is unique to your system and you may experience different effects. If I have a lab test due, I'll wait a few hours before I go so that my morning increase dies down. FRUSTRATING!
If you don't see your numbers dropping fast enough, go for a walk or ride exercise bike for 20 min and check again
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@dextolen I apologize for my late welcome and response. I am new to this. It sounds like you have experience with the Dawn Phenomenon and the Somogyi Effect. At the moment I can’t recall the mechanics of them but they are similar and both can effect the fasting blood sugar.
You mentioned alcohol. My experience has been that alcohol lowers the blood sugar. Whereas carbohydrates raises blood sugar. Mixed drinks and cocktails can be tricky for a diabetic to consume since they include both.
Speaking of carbohydrates, simples carbs like table sugar will spike blood sugar quickly. Complex carbohydrates (like whole grains and some fruits & veggies) require more work to metabolize (less spikes). Adding lean protein, dairy and limited / healthy fats to the diet can provide a well balanced eating plan needed for a diabetic to thrive. It sounds like you have a pretty good handle on yours. You mentioned “unprocessed”. Not everyone has the experience to cook with Whole Foods. In that case label reading is essential. Do you read nutrition labels? What is your criteria for acceptable?
Regarding exercise, (so beneficial for blood sugar regulation). The key is finding something you like well enough to commit to. What are your favorites?