Small changes in blood sugar are normal. But experts warn that very big jumps can be harmful if they happen often. Rebecca Jaspan explains that after eating, blood sugar rises, and insulin helps carry that sugar into your body's cells. But if insulin doesn’t work well or there isn’t enough of it, sugar stays too long in the blood, which is bad. Here are 7 everyday habits that quietly push your blood sugar up: 1. Not Handling Stress Stress is normal but long-term stress can be dangerous. Jaspan says, "High stress is one factor that can increase blood sugar. When we are stressed, the stress hormones cortisol and adrenaline are released, which can raise blood sugar and disrupt normal insulin function." The "fight or flight" reaction keeps sugar in your blood longer instead of moving it into your cells. Lauren Plunkett adds, "When emotional stress is constant, it becomes chronic and this can lead to health problems over time." 2. Very Hard Exercise Exercise is usually good and helps insulin work better. But very hard workouts can raise blood sugar for some people because adrenaline rises. Jaspan says, "The body needs more glucose for energy during this type of exercise, causing the liver to release glucose into the bloodstream." Plunkett calls this spike "a completely normal part of our physiology" and "not necessarily unhealthy." For those with diabetes, she suggests gentler activities like walking or Pilates. 3. Taking Certain Medicines Some medicines can raise blood sugar, such as steroids, antipsychotics, statins, beta blockers, diuretics, hormone treatments, and immunosuppressants. If you have diabetes, tell your doctor about all your medicines. Never start or stop any medicine without your doctor’s advice. 4. Not Drinking Enough Water When you don’t drink enough, your blood glucose becomes more concentrated, raising your sugar levels. Women need about 11.5 cups and men 15.5 cups of fluids a day, including from food. A quick check: Your urine should be light yellow if you’re well-hydrated. 5. Eating Lots of Sugar-Free Foods Just because something is sugar-free doesn’t mean it’s low in carbs. Carbs raise blood sugar the most. Eating too many sugar-free products can still cause a spike. Plunkett says, "If blood glucose rises while eating and continues to rise between meals, it might be time to talk with a dietitian." 6. Missing Sleep Not enough sleep pushes blood sugar up, and high sugar makes sleep harder. People sleeping less than six hours a night have a higher risk of type 2 diabetes. For diabetics, bad sleep can worsen sugar control. Experts advise 7 to 9 hours of good sleep every night with a regular routine. 7. Too Much Sun Getting too much sun can cause painful sunburn, which raises stress hormones. These hormones push blood sugar higher. Other habits that might raise sugar include skipping breakfast, drinking too much coffee, certain nose sprays, and poor dental care. Experts say blood sugar should go up and down during the day, but it’s a problem if it stays high for too long. Staying high raises the risk of diabetes and its complications. Many causes like stress, dehydration, and poor sleep can be fixed with simple lifestyle changes. If you don’t know your ideal blood sugar, talk with a certified diabetes educator or your doctor. FAQs Q1. What everyday habits can raise blood sugar? Stress, poor sleep, dehydration, certain medicines, hard exercise, sugar-free foods, and too much sun can all push blood sugar higher. Q2. How can I stop my blood sugar from spiking? Stay hydrated, sleep well, manage stress, choose balanced exercise, and watch your carbohydrate intake.