D is for Dawn Disruption
The morning spike that has nothing to do with what you ate.
You wake up, feel like you did “everything right” the day before—no late-night snacking, early dinner, maybe even went for a walk—and then…
You check your blood sugar.
And it’s high. Again.
You stare at the number like it betrayed you. How is it possible to have high blood sugar when you haven’t eaten for 8, 10, maybe even 12 hours?
Let’s solve the mystery, because this one has a name.
What Is the Dawn Phenomenon?
Let’s call it what it feels like: Dawn Disruption—that frustrating early morning blood sugar spike that shows up even when you’ve done everything “right.”
In medical terms, it’s called the dawn phenomenon—a natural rise in blood glucose that happens between 3 a.m. and 8 a.m. as your body prepares to wake up. It’s like your system saying, “Let’s preheat the oven before the day starts.”
In people with healthy insulin sensitivity, this bump is mild and temporary. Insulin shows up, handles it, and levels return to normal quickly.
But in people with insulin resistance or type 2 diabetes, that bump can feel more like a surge—and it doesn’t come down so easily.
What Causes It?
Imagine you’re still sleeping, but your liver is already on the morning shift.
Your body releases early-day hormones like:
Cortisol (your stress and wake-up hormone—it helps raise alertness and blood sugar)
Growth hormone (supports tissue repair and also raises blood sugar slightly)
Glucagon (tells your liver to release stored sugar into the bloodstream)
Epinephrine (also known as adrenaline, it boosts energy and raises blood sugar during stress)
These signal your liver to release stored glucose into the bloodstream to fuel your awakening.
But if your cells don’t respond well to insulin, because of insulin resistance, that glucose just hangs around in your blood, uninvited and unprocessed.
Result? You wake up with elevated blood sugar, even if you haven’t eaten a bite.
You didn’t eat wrong.
Your hormones just got up before you did.
Is This the Same as the Somogyi Effect?
Not quite, though they’re often confused.
The Somogyi effect is a rebound high that happens when your blood sugar drops too low overnight, often due to medications like insulin, and your body overcompensates.
The dawn phenomenon is a scheduled rise. It’s built into your circadian rhythm, even in people without diabetes.
No crash. No rebound. No mistake.
Just a body trying to anticipate your needs, too early, and with too much glucose.
Why It Matters
A high fasting glucose can:
Stall fat-burning (your body thinks it’s still in storage mode)
Increase inflammation and oxidative stress
Mess with appetite and cravings later in the day
Make your labs look worse than your actual daily habits
And more than anything:
It can feel defeating.
Especially when you’re doing the right things and still not seeing the numbers change.
When “Perfect” Still Spikes
Sara had been tracking everything.
Dinner was always before 6:30. No dessert. No snacks. She even went for walks after meals. But every morning, her fasting glucose was still over 130.
She started questioning herself. Was she missing something?
When we looked closer, we saw the pattern. Her evening was excellent—but her mornings started slowly. No movement, no hydration, just coffee and laptop.
We added one thing: 3 minutes of stair-climbing as soon as she got out of bed.
Within a week, her morning numbers dropped by 12 points.
No new medications. No restrictions. Just a morning muscle cue that told her body, “We’re awake now—and we’ve got a place to put that glucose.”
Coming Up Next:
E is for Early Signs of Insulin Resistance. (Click here to read now.)
Before the diagnosis, before the prescriptions, there are quiet whispers—fatigue, brain fog, belly weight, weird cravings, mood dips. Most people miss them. We decode those early signs so you can spot them in yourself—or someone you love, and begin healing before the labs scream for attention.
If you missed last week’s: C is for Carbohydrates, you can read it here.
Want to Go Deeper?
If today’s post helped you finally understand why your fasting blood sugar feels “stubborn,” wait until you experience The Habit Healers Mindset’s Inner Circle.
Every week, alongside these A to Z guides, Inner Circle members receive:
Tools and micro strategies to actually implement the science
Gentle structure, reflection prompts, and bonus downloads
Access to the full library of past Inner Circle guides and worksheets
This is where understanding becomes transformation.
Not more overwhelm—just clear direction, one week at a time.
Subscribe now to join the Inner Circle and get next week’s guide delivered straight to your inbox.
Because healing your metabolism is not about punishment—it’s about partnering with your body in ways that actually work.
You’re just one healing habit away.
Micro Habit: Strengthen Your Morning Muscle Signal
Here’s why movement matters:
Your muscles can absorb glucose without needing much insulin, especially in the morning, when your insulin response is slow.
Movement acts like a key, unlocking the muscle doors and saying:
“Hey glucose, come on in.”
Try this simple reset:
After waking, do 2–5 minutes of movement:
March in place
Air squats or wall push-ups
Walk up and down the hallway
Use a resistance band
Stretch or sway to music
Climb stairs gently
This isn’t a workout. It’s an insulin-free glucose invitation.
Let’s Rewrite the Morning Story
You’re not being punished.
You’re not broken.
You’re not “messing it up.”
Your body is trying to anticipate your needs—it’s just operating on an outdated script.
So let’s update the programming.
Start with one small morning habit.
Start with “D.”
Because sometimes healing isn’t about what you didn’t eat.
It’s about what your body expected—and how you taught it a new rhythm.
You’re just one healing habit away.
Worksheet: Morning Reset
Tame the Dawn Phenomenon with Gentle Daily Movement
Section 1: What You Learned
What surprised or reassured you about the dawn phenomenon?
How does your body typically feel in the morning (energy, mood, hunger, cravings)?
Have you ever noticed a pattern with your morning blood sugar? What stands out?
Section 2: Your Micro Habit This Week
Practice 2–5 minutes of gentle movement each morning to support glucose regulation.
My morning movement plan (type and time):
Tracking Grid (✓ each day):
Section 3: Reflection
At the end of the week, reflect:
What did you notice about your energy, blood sugar, or mood after adding morning movement?
Did anything shift that surprised you?
What will you carry forward or adjust next week?
“Let’s preheat the oven before we get up.” 😂👊🏻such great info!
VERY interesting info!! Thank you 🙏🏼