Lower Your A1C in 30 Days: Simple Steps for Sustainable Change

Why Does Your CGM Alarm at 3 A.M. And How to Manage It?

Update Your 3 a.m. CGM Alarm: The Mystery Explained For many living with diabetes, the incessant 3 a.m. alarm from a continuous glucose monitor (CGM) can feel like an unwelcome nightly visitor. Sleep is precious, yet this alarm tends to sound predictably in the early morning hours, insisting we engage with our blood sugar readings just as we drift into a deep sleep. What's the cause of this nightly disturbance? From hormonal changes to eating patterns, various factors can contribute to these nocturnal alerts. The Dawn Phenomenon: Hormonal Wake-Up Calls During the early morning hours, specifically between 2 a.m. and 4 a.m., our bodies prepare for the day through what is termed the 'dawn phenomenon.' In simpler terms, hormones like cortisol and glucagon trigger the liver to release glucose, readying us to wake up. While this is a natural process for those without diabetes, it can lead to elevated glucose levels for us. This gradual rise may prompt your CGM to sound its alarm. If you consistently experience this rise, it may be a sign of the dawn phenomenon! Late-Night Meals and Their Delayed Effects Do you find yourself snacking on high-fat foods like pizza or desserts before bed? These choices digest slowly, often resulting in delayed glucose spikes. Though you may go to sleep with stable levels, your CGM can signal an alarm hours later as glucose levels rise in response to late-night eating. It’s important to reflect on not just what you eat, but when you eat, as managing your late-night snacks may improve your sleep quality. Insulin Timing Matters For those using long-acting insulin, timing plays a crucial role. These insulins may peak in their effect, which could coincide with a natural dip in your body’s glucose levels, usually around 3 a.m. If one evening you find yourself with an underdosed meal or incorrectly adjusted basal insulin, you might notice a troublesome triumvirate of evening disturbances: rising blood sugar levels, an alarm, and a restless night. Exercise Unpacked: The Unexpected Impact Understanding how workouts affect glucose levels is key. If you engage in intense exercise late in the day, your muscles may continue consuming glucose post-workout, leading to slow drops during sleep—a situation that may trigger unnecessary alarms. If you're hitting the gym in the evening, consider adjusting your insulin dosage accordingly. Preventative tracking in a Diabetes Log Book can help you determine which workouts create disturbances. Dealing with Sleep Disturbances The overhead compression of the sensor itself can also lead to a phenomenon termed 'compression lows.' If you roll onto your sensor during the night, it may inaccurately reflect your blood sugar level due to the pressure. If you find sudden drops followed by spikes upon movement, this may be at play. Check the trend graph during these instances to avoid the chaos of misinterpreted readings. Take Action: Tips for Better Sleep To foster better sleep among the noise of potential alarms, adjust your CGM settings and sensor placements. Avoid troubling areas for sensor placement and explore alert settings to fine-tune waking hours. And let’s not forget—keeping fast-acting carbs at your bedside can be a lifesaver in case of real, low blood sugar levels. Understanding the rhythms of glucose monitoring and the various factors impacting nighttime blood sugar can help you minimize disruptions and enjoy restful, uninterrupted nights. So the next time your CGM alarms, reflect on the preceding hours—your sleep may greatly depend on it!