Post Time: 2025-07-26
Maintaining a healthy blood sugar range is crucial for overall well-being, especially for individuals living with type 2 diabetes. The American Diabetes Association recommends that people with diabetes aim to keep their fasting plasma glucose (FPG) levels below 130 mg/dL and postprandial (after meal) levels less than 180 mg/dL.
The Role of Diet in Regulating Blood Sugar Levels
A well-balanced diet plays a vital role in managing blood sugar levels. Including foods high in fiber, such as fruits, vegetables, and whole grains, can help slow down the absorption of glucose into the bloodstream. According to the Academy of Nutrition and Dietetics, diets rich in fiber have been shown to improve insulin sensitivity by 22-32% (1). On the other hand, consuming refined carbohydrates like white bread and sugary drinks can cause blood sugar levels to spike.
Exercise as a Blood Sugar Regulator
Regular physical activity is also essential for maintaining healthy blood sugar levels. Exercise improves insulin sensitivity, allowing glucose to enter cells more efficiently. Research suggests that moderate-intensity aerobic exercise for 30 minutes or longer reduces FPG by up to 25% (2). However, intense and high-impact exercises may not have the same beneficial effects on blood sugar control.
The Importance of Stress Management in Blood Sugar Regulation
Stress can significantly impact blood sugar levels. When we experience stress, our body releases cortisol, a hormone that raises glucose levels by increasing gluconeogenesis – the production of new glucose molecules (3). Regularly practicing relaxation techniques like yoga, meditation, and deep breathing exercises can help mitigate these effects.
The Connection Between Sleep and Blood Sugar Regulation
Getting adequate sleep is essential for maintaining healthy blood sugar levels. During sleep, our body produces insulin sensitivity-promoting hormones that regulate glucose metabolism. Research has shown that individuals who get fewer than 5 hours of sleep per night have higher FPG levels compared to those getting more than 7 hours (4). Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help improve overall blood sugar control.
Supplements for Supporting Healthy Blood Sugar Levels
While dietary changes and exercise are essential, certain supplements may also provide benefits in supporting healthy blood sugar levels. Omega-3 fatty acids have been shown to reduce inflammation, which is associated with insulin resistance (5). Additionally, probiotics promote a balanced gut microbiome that aids in glucose metabolism.
References: (1) Academy of Nutrition and Dietetics. (2) American Diabetes Association. (3) National Institute of Mental Health. (4) Journal of Clinical Sleep Medicine. (5) International Journal for Vitamin and Nutrition Research
This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life. We explore how dreams can enhance our nursing care plan for high blood sugar creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is high blood sugar and itching and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night. Access show notes, including referenced articles and additional resources: Thank you to our sponsors AG1: BetterHelp: LMNT: Helix Sleep: WHOOP: Momentous: Social & Website Instagram: Threads: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: Dr. Matt Walker Website: Podcast: "Why We Sleep": Academic profile: X: Instagram: LinkedIn: MasterClass: Timestamps 00:00:00 Dreaming 00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep 00:05:06 Dreams & REM Sleep 00:12:20 Evolution of REM Sleep, Humans 00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking 00:30:51 Sponsor: AG1 00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution 00:41:27 Daily Experience vs. Dreaming, Emotions 00:45:08 Dream Interpretation & Freud, Dream Relevance 00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic” 01:00:28 Sponsor: Whoop 01:01:36 Nightmares; Recurring Nightmares & Therapy 01:11:08 Targeted Memory Reactivation, Sounds & Nightmares 01:15:38 Odor, Paired Associations, Learning & Sleep 01:18:53 Fear Extinction, Memory blood sugar level 7.7 after eating & Sleep; Tool: Remembering Dreams 01:25:38 Lucid Dreaming, REM Sleep, Paralysis 01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep? 01:44:07 Improve Lucid Dreaming 01:49:30 Tool: Negative Rumination & Falling Asleep 01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock 01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest 02:05:53 Tool: Older Adults & Early Waking; Sleep Medications 02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes 02:15:06 Remembering Dreams & Impacts Sleep Quality? 02:18:32 Tool: Sleep Supplements 02:26:48 Tool: Most Important Tip for Sleep 02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter #HubermanLab #Science #Sleep Title Card Photo Credit: Mike Blabac - Disclaimer: