How Blood Sugar Affects Your Sweet Dreams & Night Terrors, + 5 Tips To Help

Recipe: The Fluffiest Sweet Potato Pancakes - Fiber and Protein-Rich for Balanced Blood Sugar

*This newsletter is not intended to be medical advice. Supported by Mandy Murphy Carroll, RD MPH, Dr. Rosa Keller, PHD RD, Dr. Ricki Pollycove OBGYN, & Dr. Claire Packer OBGYN

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Welcome to Modern Women’s Nutrition!

Empowering the busy modern woman to understand her hormone & metabolic health, balance her blood sugars, and eat to thrive at every step of her journey—from fertility to perimenopause and beyond. Plus — a library of delicious, everyday recipes you’re sure to make over and over again, from a Food Network Champion Chef living in France.

Quick note: This newsletter typically arrives on Saturday, but due to something important that came up, I’m sending it out on Sunday this week. Thank you for your patience! In gratitude, I’d like to offer you a Galentine’s Day special discount to subscribe and become a member, or gift to a friend!

→ Jump to Recipe: The Fluffiest Sweet Potato Pancakes

Photo from my Cookbook: “How To Cook Healthier” - Anja Lee Hall

Hi gals!

Have you ever woken up from a dream so bizarre, so what on Earth, that you sit there for a minute wondering, “How the heck did my brain come up with THAT?” I'm a big culprit of crazy dreams nightly. I almost always wake up with a story to tell my husband, Spencer, who patiently entertains these incomprehensible adventures.

But what gets me even more is how some dreams leave a lasting mark on my psyche—the moment I lay down in bed the following night, the same feelings from my dreams from the night before hit me once again, as if I'm stepping back into an alternative universe once again to continue that journey.

Dreams are fascinating, weird and often unfathomable. They vary so much from person to person and night to night, and while some of us wake up laughing at how absurd they are, others aren’t so lucky.

This week’s newsletter is inspired by a conversation with my great friend Christian, who once in a while gets slapped with intense night terrors that cause him to yell out in his sleep. He was warning us about this while staying at our place, and while we gigged about the idea of his shouts waking us up in the middle of the night, I can only imagine how not funny moments like those actually are for him at the time. What’s interesting is that Christian is convinced it has to do with his blood sugar—what he eats, how late he eats, and how it affects his sleep. He's not a health-nut, but he's aware, which I really respected.

Naturally, I did a deep dive into the research. And it’s fascinating. So today we chat about the link between blood sugar, dreams, and how to set yourself up for sweet dreams (instead of ones that leave you breathless at 2am).

PLUS: Let’s make your morning sweet after any crazy dreams you might have had by whipping up some of these tasty Fluffiest Sweet Potato Pancakes. These are a must in my kitchen for a deluxe morning meal. And with Galentine’s Day ahead, this is a hint to my Valentine that I’d love these for breakfast!!

😘

Photo by Food Photographer | Jennifer Pallian on Unsplash

Dreams are fueled by a mix of your subconscious, brain chemistry, and body processes—and it's true, your blood sugar levels play a surprisingly big role in your nightly dream journey.

When your blood sugar dips too low or spikes too high at night, it doesn’t just impact your body in physical ways. It messes with your mind, too. Let’s break down why this happens and what you can do about it.

⬇️ Blood Sugar DIPS Disturbing Your Dreams

Blood sugar naturally decreases while we sleep, but sharp drops—especially after late-night meals or alcohol—can trigger abnormal sleep behaviors like night terrors or vivid, disturbing dreams (source). Your brain relies on glucose to function, so when levels drop too low, your body sends out emergency signals. What do you feel?

• Heart racing palpitations

• Sweating

• Disorientation

• And sometimes, wild, nonsensical dreams or night terrors

In one case study, a man experienced bizarre nighttime episodes—shouting, throwing things, chasing imaginary pets—due to undiagnosed nocturnal hypoglycemia. After regulating his blood sugar, his symptoms disappeared. (source)

⬆️ Blood Sugar SPIKES Your Hyperactive Mind

On the flip side, a blood sugar spike (like eating a bowl of ice cream or pizza too close to bed) can cause your brain to go into overdrive during REM sleep, which is vital for long-term brain health, leading to intense or chaotic dreams. Elevated glucose levels can also interrupt deep sleep, preventing the brain from properly “cleaning house” or doing the essential nightly detox, and processing your memories (source).

FYI — this is even more crucial as we age and go through perimenopause to ensure our hormone changes don’t cause us to become forgetful.

The result from blood sugar spikes close to bedtime? You wake up feeling mentally cluttered and emotionally charged, and the previous night’s dreams might follow you into the next day.

This happens to ME all the time. I live in France, work late California hours, and so we often eat late and go to bed within 1-2 hours after eating. And my dreams are WILD, to say the least. 😬

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The Connection Between Sleep, Blood Sugar, and Brain Function

Your brain is working overtime while you sleep—processing emotions, storing memories, and clearing out waste through the glymphatic system (think of it as your brain’s garbage disposal).

But this process only works efficiently when blood sugar levels are stable. A study from the NIH found that disrupted sleep, particularly poor deep sleep, is linked to higher blood glucose levels the next day and long-term metabolic risks, like insulin resistance (source).

Key takeaway: Prioritizing balanced blood sugar at night isn’t just about preventing chaotic dreams—it’s about setting yourself up for long-term brain and body health.

So What’s the Fix for Dream-Induced Chaos?

(*Me earlier this week: "Please tell me!")

Here’s how to balance your blood sugar before bed to ensure smoother, calmer nights:

1. Time Your Meals:
   Eating a large, carb-heavy meal within 1-2 hours of bed can cause a blood sugar spike (hyperactive mind & chaotic dreams) followed by a crash (night terrors or vivid, disturbing dreams). This is one I'm going to work on, and hope we can do this together. Try to eat dinner at least 2-3 hours before bedtime to give your body time to stabilize glucose levels. And sip unsweetened tea instead of having a late night snack if you feel a bit of hunger before bed.
   

2. Go for a Post-Dinner Stroll:
   This is truly my favorite bedtime ritual with my husband, Spencer. After dinner, we slip on comfy shoes, snuggle into our warmest jackets, and walk around the block for at least 5-10 minutes before getting cozy on the couch or going to bed. We've made this a non-negotiable over the past few years, and I love love this moment everyday so much. It sounds simple, but at that time of night it takes a lot of motivation. Yet, it does wonders for slowing and balancing blood sugar, promoting better digestion, and preparing the body for restful sleep. Bonus: it’s a peaceful way to connect and reflect on the day together. 💜
   

3. Protein and Fiber-Packed Dinner, and If Absolutely Needed, Bedtime Snacks:
   If you tend to wake up hungry or experience night sweats, first pay attention to what you're having for dinner and see if you can swap some of your carbs for more vegetables and/or protein. More of these items should help keep you satisfied. IF you're still hungry and absolutely must have a small snack before bed, aim for one that combines protein and healthy fats (like a boiled egg with avocado or a spoonful of almond butter—unsweetened—with sliced apples). This combo helps stabilize glucose and keeps you satisfied through the night.
   

4. Limit Alcohol 🍷 and Sugar:
   I know I know, we’ve all heard this. But it's super important to reiterate. Alcohol might make you feel drowsy, but it interferes with your sleep cycles and can lead to blood sugar dips, which in turn can trigger vivid or unpleasant dreams (source). If you do indulge, try pouring smaller glasses to encourage you to sip more slowly. And, swap out that last glass of wine/tequila with some tea to try to stop drinking at least 3 hours before bed. If you're going to enjoy some dessert, great! Just enjoy every bite, so that you can stop the sugar load with snacks later. In other words, own your sugars.
   

5. Hydrate Smartly:
   Dehydration can increase cortisol (your stress hormone) and make blood sugar regulation harder. Sip water throughout the day, sip tea before bed, and eat hydrating foods like cucumbers and fruit—a mango or juicy clementine makes a delicious, hydrating dessert. If needed, limit fluids after dinner to avoid middle-of-the-night bathroom trips. Although, I'd personally rather be hydrated and wake up to pee vs. wake up with a dry mouth, wrinkly skin and be dehyrated.

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Want Sweeter Dreams? Start Tonight:

Here’s what you can do today for better sleep and blood sugar control:

• Move after meals: Even 5-10 minutes of walking can lower blood sugar by up to 20%. (Source: Dempsey et al., Sports Medicine, 2022)

• Keep late-night snacks simple, if you absolutely need one: Almond butter (unsweetened) on a banana/apple slice or Greek yogurt with chia seeds is ideal.

• Dim the lights: Darkness triggers melatonin production, which helps regulate both sleep and blood sugar levels. FYI - Kindle has a “dark screen” version that I just discovered. It works so well!!

• Stick to a bedtime routine: Going to bed and waking up around the same time every day helps your body regulate insulin and glucose levels for the next day and long-term.

Have you heard?

The Blood Sugar Method: Launching Soon!

I’ve been hard at work finalizing the details for our upcoming The Blood Sugar Method Course & Membership in collaboration with

Beth Bollinger

. Thanks to your incredibly helpful survey responses, we’re cruising along! ❤️

—> If you’d like to help us craft the perfect course & membership for you, help us by filling out this survey — there’s still time!

Most of the nitty-gritty is nailed down, and we’re aiming to launch by Thursday March 27th with a LIVE virtual cooking class for early subscribers. Stay tuned for more details—we can’t wait to help you take control of your metabolic health with balanced blood sugar & hormones to feel your best.

(You can always DM me with questions, too 💌!)

The Fluffiest Sweet Potato Pancakes
with Maple Greek Yogurt & Strawberries

Download & print recipe
Personalized recipe notes
Substitutions for every ingredient

Photo from my cookbook, How To Cook Healthier by Anja Lee Hall

The Fluffiest Sweet Potato Pancakes
with Maple Greek Yogurt & Strawberries

Recipe by Anja Lee Hall with Modern Women’s Nutrition

If I am to diverge from my typical breakfast routine for anything, it’s THESE pancakes! My favorite, perfected recipe gives you nutrient-dense, fluffy pancakes that are the ideal for a weekend breakfast treat, or to make for someone you love (for Valentine’s day!). Roasted sweet potatoes bring creaminess and a rich, caramelized flavor, while warming spices like cinnamon and nutmeg make each bite feel like a cozy hug. Topped with maple-infused Greek yogurt and fresh strawberries, this dish delivers balanced fiber, protein, and antioxidants—fueling your body and supporting your hormones for a delightful morning. (P.S. My typical breakfast routine is Snickerdoodle Granola with Greek yogurt + a Green Tropical Smoothie.)

Why it’s great for hormone health:

• Sweet Potatoes: Loaded with beta-carotene, which supports healthy hormone production.

• Greek Yogurt: Provides calcium and protein, essential for stabilizing blood sugar and promoting hormone balance.

• Cinnamon: Known for its ability to regulate blood sugar by slowing the rate of glucose entering the bloodstream. This can help prevent sharp insulin spikes after meals, which is beneficial for energy stability and hormone balance.

• Strawberries: Packed with vitamin C, supporting adrenal function and collagen production.

Breakfast or Dessert
Servings: 3-4
Prep Time: 30 minutes | Cook Time: 60 minutes | Total Time: 90 minutes
Vegetarian | Nut-Free (optional) | Gluten-Free | Refined Sugar Free | Hormone-Friendly | Blood Sugar-Friendly

Ingredients

Ingredients

Pancakes:

• 2 medium sweet potatoes, unpeeled (about 1 lb 9 oz)

• 1 ½ cups buckwheat flour, sifted

  • Or ¾ cup almond flour and ¾ cup buckwheat flour

• 2 teaspoon baking powder

• 1 teaspoon ground cinnamon

• 1 teaspoon ground nutmeg

• 3 eggs, yolks and whites separated

• ⅔ cup milk of choice (unsweetened almond works well)

• 3 ½ tablespoon coconut oil, melted (plus extra for the pan)

• 1 teaspoon vanilla extract

• 1 tablespoon honey

• 1 ½ teaspoon fine sea salt

To Serve:

• 1 cup plain low-fat Greek yogurt

• 3 tablespoon maple syrup

• Pinch fine sea salt

• 1 cup fresh strawberries, roughly chopped, or pomegranate seeds (better in winter!)

Instructions

1. Roast the Sweet Potatoes: Preheat the oven to 425°F. Poke the sweet potatoes all over with a fork and roast on a parchment-lined baking sheet for 1 hour or until soft. Let cool, then peel and squeeze excess water out using a thin kitchen towel.

2. Make the Yogurt Topping: In a small bowl, mix the Greek yogurt, maple syrup, and a pinch of sea salt. Set aside.

3. Mix Dry Ingredients: In a large bowl, whisk together flour, baking powder, cinnamon, nutmeg, and salt.

4. Combine Wet Ingredients: In a medium bowl, whisk egg yolks, milk, coconut oil, vanilla extract, and honey until smooth. Pour into the dry ingredients and mix gently. Add the mashed sweet potato and whisk until fully incorporated.

5. Whip Egg Whites: Using an electric mixer or whisk, beat egg whites in a clean bowl until stiff peaks form (about 1-2 minutes). Gently fold the egg whites into the sweet potato mixture. This step isn’t mandatory, but will make your pancakes extra fluffy and decadent. If you skip this step, just mix the egg whites in with the batter.

6. Cook the Pancakes: Preheat a large frying pan over medium-high heat. Add 1 tbsp coconut oil. Pour ½ cup batter into the pan and cook for 3-4 minutes until bubbles form and edges brown. Flip and cook another 1-2 minutes. Repeat until all batter is used, keeping cooked pancakes warm under a kitchen towel.

7. Serve: Stack 2-3 pancakes per plate, top with maple Greek yogurt, and sprinkle with strawberries/pomegranate seeds.

Tip! Make It Easier: Skip the roasting step and use 1 can of sweet potato or pumpkin purée instead!

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ENJOY! Please let me know if you whipped these recipes up by commenting on my newsletter in Substack or sending me a message. I love photos too! If you post on Instagram or TikTok, please tag @hello_julienne so I can see and repost. 😀

Download & print recipe:

MWN Fluffiest Sweet Potato Pancakes Recipe, Shopping List & Equipment List

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Is this Pregnancy-Friendly?

Yes! This recipe is nutrient-dense and ideal for supporting maternal and fetal health:

• Sweet Potatoes: High in vitamin A (in the form of beta-carotene), essential for fetal development.

• Greek Yogurt: Provides calcium and protein for bone development and blood sugar stability.

• Cinnamon: Helps regulate blood sugar and prevent energy crashes during pregnancy.

Tips:

• Opt for organic sweet potatoes and strawberries to minimize pesticide exposure.

• Reduce or omit honey and sweeteners if you’re sensitive to sugars during pregnancy.

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Is this Gestational Diabetes & Blood Sugar-Friendly?

Yes! This recipe incorporates protein, fiber, and healthy fats to help manage blood sugar:

• Sweet Potatoes: Slow-digesting carbs paired with fiber help balance blood sugar levels.

• Buckwheat Flour: A naturally low-glycemic option, providing complex carbs and fiber.

• Greek Yogurt: Adds protein to slow down carbohydrate absorption.

Tips:

• Substitute honey with a sugar-free sweetener like monk fruit if desired.

• Swap the Greek yogurt topping for plain unsweetened coconut yogurt for a dairy-free version with healthy fats.

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Want to Prep Ahead?

• Make the batter: The pancake batter (excluding the whipped egg whites) can be made the night before. Store in the fridge and fold in freshly whipped egg whites in the morning for fluffier pancakes.

• Roast sweet potatoes: Roast them a day or two in advance and refrigerate the flesh until ready to use.

• Yogurt topping: Mix the yogurt, maple syrup, and salt up to 3 days ahead.

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How to Store Leftovers:

• Refrigerate: Store pancakes in an airtight container for up to 3 days.

• Reheat: Warm in a microwave or oven at 300°F until heated through.

• Freeze: Store pancakes in a freezer-safe container for up to 2 months. Reheat in the oven or toaster.

Substitutions for every ingredient

• Sweet Potatoes: Substitute with 1 can of pumpkin purée or butternut squash purée for a quicker option. I’ll be making these with home-roasted pumpkin purée today!

• Buckwheat Flour/Almond Flour: Use a 1:1 gluten-free flour blend, spelt flour (will be a little tangier), or regular all-purpose flour. The flour options are very versatile for this recipe!

• Milk of Choice: Swap almond milk for oat milk, cashew milk, or dairy milk. *Make sure to double check that the nut/oat milk is unsweetened! This is one of the easiest ways to avoid unnecessary added sugars.

• Coconut Oil: Substitute with melted butter, ghee, olive olive oil or avocado oil.

• Honey: Replace with maple syrup or monk fruit sweetener for a lower-sugar option.

• Maple Syrup: Replace with honey or monk fruit sweetener for a lower-sugar option.

• Greek Yogurt: Use coconut yogurt or a dairy-free alternative to make it completely dairy-free. Whole milk yogurt will give you healthy fats and the most nutrients, fyi.

• Strawberries: Use pomegranate seeds in winter, sliced bananas and oranges for year-round availability, or other berries to your liking.

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👉 Subscribe today to start your journey!

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Here’s to an incredible year ahead! I can’t wait to share it with you.

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