3 Simple Ways to Lower A1C
For anyone living with diabetes—whether type 1 diabetes or type 2 diabetes—the usual advice is no surprise: food, exercise, and medication are the main players when it comes to managing blood sugar
However, according to experienced diabetes dietitians, a few highly effective but often overlooked strategies can dramatically improve A1C levels in as little as two weeks.
These strategies are simple, backed by science, and require very little extra effort. Whether someone is working with a T1D dietitian, a T2D dietitian, or navigating diabetes independently, these underrated habits can lead to meaningful progress.
1. Better Sleep = Better Blood Sugar
A growing body of research and real-world clinical experience shows that sleep plays a major role in blood sugar regulation. Individuals with type 1 diabetes often get less sleep than those without the condition, due to overnight lows or frequent nighttime wake-ups. The same is true for those with type 2 diabetes, especially when insulin resistance or stress impacts rest.
Type 1 diabetes dietitians have observed that those with more consistent and uninterrupted sleep tend to have lower A1C levels and better daily glucose control. In particular, getting at least seven hours of sleep per night appears to be the sweet spot.
Poor sleep not only disrupts hormones that affect insulin sensitivity but also increases cravings for sugary and high-fat foods, making it harder to stay on track with nutrition goals. For better outcomes, diabetes experts recommend prioritizing a regular sleep schedule, limiting blue light exposure before bed, and creating a calm, dark sleeping environment.
2. Hydration Matters More Than Most Think
Hydration is one of the most underestimated tools for managing high blood sugar. According to T2D dietitians, staying properly hydrated helps the body flush out excess glucose more efficiently. When blood sugar exceeds 180 mg/dL, the kidneys attempt to remove the glucose through urine, increasing fluid loss and contributing to dehydration.
Once dehydration sets in, stress hormones like epinephrine can kick in, which raise blood sugar even further. This can become a frustrating loop for individuals managing type 2 diabetes or type 1 diabetes.
Type 2 diabetes dietitians often recommend a daily fluid intake of either 100 ounces or half of one’s body weight in ounces, whichever is greater. Those with frequent high blood sugar may need even more.
Electrolyte balance is also crucial. Key minerals like potassium, magnesium, and sodium are often lost when blood sugar is elevated. A simple fix? Increase intake of fruits and vegetables, which naturally replenish electrolytes. Yes, it’s advice that seems obvious coming from a diabetes dietitian, but the science behind it is solid, and the results speak for themselves.
3. Don’t Underestimate the Power of Stress Management
While food and insulin often get the spotlight, stress might be the most silent but powerful driver of high blood sugar. Studies show that people with diabetes are two to three times more likely to experience anxiety or depression. Stress can trigger the body’s fight-or-flight response, which releases glucose into the bloodstream, even when no actual danger is present.
One diabetes educator shared a case where a patient’s blood sugar hovered above 220 mg/dL for over 10 hours, despite hydration, insulin corrections, and exercise. It wasn’t until the patient practiced meditation that their blood sugar dropped significantly, without additional insulin.
That’s the mind-body connection at work.
Simple practices like daily mindfulness, journaling, walking in nature, or talking to a therapist can help calm the nervous system and bring blood sugar levels down.
Start Small, See Big Results
For those feeling frustrated by stubborn A1C levels, these strategies offer hope and results. Improving sleep quality, staying hydrated, and managing stress may seem like small changes, but they’re often the missing links in blood sugar control.
A qualified diabetes dietitian, Type 1 diabetes dietitian, or Type 2 diabetes dietitian can help individuals tailor these strategies to their unique needs, lifestyle, and goals. They can offer ongoing support to ensure these habits become part of everyday life.
No crash diets. No confusing carb math. Just smart, sustainable shifts that actually work.
