As we become more aware of the ways in which blood sugar impacts our health, many of us continue to make improvements to our eating habits. However, maintaining balanced glucose levels isn’t about diet alone—in fact, studies show that certain daily habits can also have an adverse effect.

Here, a look at eight factors to keep in mind when trying to keep blood sugar levels in check.

1. Lack of sleep

After a night of drinking, it’s not just your head that feels heavy, your metabolism is also out of sync. According to research, even just one night of too little sleep can significantly reduce insulin sensitivity and drive up blood sugar levels, even in healthy people. The reason? When the body is tired, it processes sugar more slowly and less efficiently.

2. Dehydration

We all know drinking enough water is a lynchpin of health. Lack of sufficient hydration causes more than headaches and fatigue; it also causes the concentration of dissolved substances in the blood to increase—including glucose. Studies show that dehydration can raise blood sugar levels not only through this concentration effect, but also through hormonal reactions, such as the increased release of vasopressin and cortisol. Those who drink too little water on a frequent basis have a higher risk of hyperglycemia, also known as chronically high blood sugar.

3. Sitting for long periods

It has long been known that the human body is not made for sitting hours on end. But long periods of sitting is not just harmful for muscles, it’s also hard on the metabolism, disrupting the regulation of blood sugar, blood pressure, and fat burning. Scientific studies show that people who sit for eight hours or more a day have a significantly higher risk of diabetes, even with regular exercise.

Luckily, short bursts of exercise throughout the day can counteract the effect; two minutes of light walking every 20 minutes has been shown to noticeably reduce the rise in blood sugar and insulin after eating.

4. Excess caffeine

Very few people want to give up their morning coffee, but studies show that too much caffeine can lower insulin sensitivity in the short term, causing the body to process sugar more slowly. Worse, a coffee break is often combined with a sweet snack—donuts, almond croissants, biscotti, scones—making the rise in blood sugar even worse. This does not mean that you need to quit lattes altogether—the effect can be mitigated when coffee is enjoyed after a meal or with foods that contain fiber and protein.

5. Stress

It’s no secret that experiencing stress causes cortisol and adrenaline to rise. What’s less widely known is that these hormones increase blood sugar levels in order to provide energy for “fight or flight.” Even an argument, an exam, or an important presentation can drive the level up in the short term. That’s why it’s important to take short breaks for exercise or conscious breathing, both of which have been shown to reduce stress levels quickly.

6. Light in the evening

For most of us, winding down in the evening is almost impossible; we’re watching TV or looking at our phones until we hit the sheets. But late-night screen addiction isn’t just bad for our sleep, it’s bad for glucose: artificial lighting in the evening has been shown to increase insulin levels as it disrupts the circadian rhythm, which is closely linked to sugar metabolism. Even dim lighting during sleep has a measurable effect on blood sugar, so if you want to counteract the effect, it’s best to avoid screens completely in the last hour before going to bed.

7. Skipping breakfast

Intermittent fasting may be popular, but some research shows those who skip breakfast often experience a higher blood sugar peak at lunchtime. After the night, the body expects energy in the morning; when it doesn’t get it, it reacts with a greater rise in glucose at the next meal. If you are sensitive to this, you can mitigate the effect by starting the day with a small, balanced meal or planning your fast on days when the first meal is rather light.

8. Nicotine

Cigarettes not only damage the heart and lungs; they also have an adverse effect on blood sugar. Nicotine can increase sugar levels and has been shown to worsen insulin action in people with type 2 diabetes. In the long term, large cohort studies show that heavy smokers have an up to 36 percent higher risk of developing diabetes. The good news? Reducing consumption quickly lowers the risk, while quitting completely naturally improves blood sugar and metabolic health the most.

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