10 Daily Habits That Can Cause Blood Sugar Spikes



Fact checked by Nick Blackmer

Drinking too much caffeine, not getting enough sleep, and skipping meals can all increase your blood sugar.Credit: Getty Images / evrim ertik
Drinking too much caffeine, not getting enough sleep, and skipping meals can all increase your blood sugar.
Credit: Getty Images / evrim ertik
  • Cooking more meals at home is linked to lower rates of type 2 diabetes and obesity.
  • Short bouts of activity, like a 10-minute walk, can help manage your blood sugar levels.
  • Dehydration can raise your blood sugar levels by increasing vasopressin and cortisol hormones.

Everyone has their own daily habits. Unfortunately, some habits may spike your blood sugar more than others, affecting your heart health and increasing your risk of diabetes.

1. Drinking Sugary Beverages 

Sipping sodas, chocolate milk, and fruit juices throughout the day can spike your blood sugar. Regularly drinking sugar-sweetened beverages can raise your risk of type 2 diabetes and metabolic syndrome.

Tip: Enjoy sweetened beverages sparingly. Mostly drink water, unsweetened tea, or seltzer.

2. Skipping Meals 

Skipping meals causes your body to release stored glucose (sugar) and the stress hormone cortisol. Both cause a spike in your blood sugar levels.

Tip: Try eating breakfast every day to avoid overeating later in the day and reduce blood sugar spikes after lunch and dinner.

3. Not Eating Enough Protein and Fiber

Protein and fiber slow digestion and help prevent blood sugar spikes after meals.

Think meal order doesn't matter? A 2020 study of people with type 2 diabetes found that eating protein and vegetables before carbohydrates decreased post-meal blood sugar levels by 40%.

Tip: Include protein (tofu, beans, chicken) and fiber (vegetables and whole grains) with every meal or snack.

4. Eating Takeout and Fast Food

Fast food is full of refined carbohydrates, unhealthy fats, and extra calories, which can spike your blood sugar levels. Cooking more at home is linked to lower rates of type 2 diabetes and obesity.

Tip: Try preparing more meals at home with blood sugar-friendly ingredients like lean proteins, healthy fats, and high-fiber carbohydrates.

5. Living a Sedentary Lifestyle

Being inactive raises your risk of many conditions, including type 2 diabetes. Even short activity bouts (like a 10-minute walk after dinner) can help manage your blood sugar.

Tip: Adults need 150 minutes of moderate activity (or 75 minutes of vigorous activity) weekly. Pair it with at least two days of strength training.

6. Being Stressed

Stress releases hormones like adrenaline and cortisol, which can raise your blood sugar levels. Being constantly stressed can also make you hungrier and increase cravings for sugary foods.

Tip: Manage stress with calming activities like walking, meditation, or journaling.

7. Drinking Caffeine 

Your morning latte or energy drink might perk you up, but it can also spike your blood sugar with added sugars.

Here's how much added sugar is in some favorites:

  • Grande White Chocolate Mocha from Starbucks: 46 grams (g), or 11.5 teaspoons (tsp)
  • Rockstar Energy Drink (16 ounces): 61 g, or 15 tsp

These drinks lack nutrients like fiber and protein, which help stabilize blood sugar. Drinking them on an empty stomach can worsen the impact on your blood sugar.

Tip: If you love your sugary morning coffee, consider reducing the sugar or pairing it with a high-protein, high-fiber breakfast.

8. Being Dehydrated

Dehydration can raise your blood sugar levels because low water intake boosts hormones like vasopressin and cortisol. These hormones affect glucose regulation.

Tip: Sip water throughout the day—not just when you are thirsty. Increasing water intake can lower your risk of type 2 diabetes.

9. Not Getting Enough Sleep

Not sleeping enough can impact your blood sugar levels. Sleep deprivation increases blood sugar changes and boosts hunger and cravings for sugary foods.

Tip: Get at least seven hours of sleep each night. If you have trouble sleeping, speak with a sleep specialist or other healthcare provider.

10. Waking Up in the Morning (Dawn Phenomenon)

Your blood sugar levels naturally increase in the morning, signaling to your body that it's time to wake up. In people with insulin resistance, in which glucose builds up in the blood, this may cause a spike.

How Can You Fix Your Blood Sugar Quickly?

It's best to make an appointment with a doctor if you think your blood sugar is too high. They can run blood tests, check your glucose levels, and provide further guidance.

If you have high blood sugar levels, a doctor can help develop a plan to support glycemic control that includes:

  • Decrease added sugars and refined carbohydrates.
  • Increase physical activity.
  • Improve sleep.
  • Manage stress.



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Related: Airlines you can book using Avios: How to maximize your points and miles

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How do I transfer Wells Fargo points to partners?

Once you have earned Wells Fargo points from an Autograph card at the end of each billing cycle, they will be available in your Wells Fargo account. You could elect to redeem them through the Wells Fargo Rewards portal at 1 cent each or transfer them to one of the partner programs above at a 1:1 rate (except for Choice Privileges and Wyndham Rewards, which are 1:2).

You must first link any transfer partners in your Wells Fargo account by adding their membership numbers so you can easily transfer to them.

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What are the best Wells Fargo transfer partners?

There are great ways to maximize the value of Wells Fargo transfer partners. Here are some of our favorites:

  • British Airways Club members can book American Airlines and Alaska Airlines partner flights traveling up to 650 miles within North America for 13,500 Avios on all dates, plus taxes and fees of just $5.60. An example of such a route includes flying from San Francisco International Airport (SFO) to San Diego International Airport (SAN). Since American operates using dynamic pricing, redeeming Avios could be significantly cheaper and a better use of your rewards. However, it’s always best to double-check before transferring and redeeming your points.
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How do I earn Wells Fargo points?

You can earn Wells Fargo points from the following credit cards.

Wells Fargo Autograph Journey Card

Wells Fargo Autograph Journey Card
THE POINTS GUY

Current welcome bonus: Earn 60,000 bonus points after spending $4,000 on purchases in the first three months from account opening. This card comes with a $50 annual statement credit for airfare purchases (a $50 minimum applies) and valuable earnings rates on travel and dining purchases.

Annual fee: $95.

Earning rates:

  • 5 points per dollar spent at hotels
  • 4 points per dollar spent on airline purchases
  • 3 points per dollar spent on other travel and restaurant purchases
  • 1 point per dollar spent on other purchases

Some other cards require travel to be booked through the card provider’s travel portal to earn bonus points. With the Wells Fargo Autograph Journey Card, you’ll earn bonus points for booking directly with the airline or hotel, meaning you’ll never miss out on earning points and utilizing elite status benefits.

To learn more, read our full review of the Autograph Journey.


Apply here: Wells Fargo Autograph Journey Card


Wells Fargo Autograph Card

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THE POINTS GUY

Current welcome bonus: Earn 20,000 bonus points after spending $1,000 on purchases in the first three months from account opening.

Annual fee: $0.

Earning rates:

  • 3 points per dollar spent on restaurant purchases (including takeout, catering and food delivery services)
  • 3 points per dollar spent on travel (including airfare, hotels, car rentals and cruises)
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Related: Wells Fargo Autograph vs. Autograph Journey: Should you pay an annual fee for more benefits?

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Bottom line

The Wells Fargo transfer partner list may be small, but there are some excellent redemption options. Additionally, the ability to transfer points in any amount provides valuable flexibility that other credit card currencies lack.

We hope this transfer partner list will continue to grow and that the product evolves.



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