Can you fall asleep quickly by eating more carbohydrates before going to bed? Eat this way if you want to sleep well →

"Eating more carbohydrates before going to bed can help you fall asleep quickly and even cure insomnia."

Many people believe that if you suffer from insomnia or have trouble sleeping, eating more carbohydrates such as rice, steamed buns, and sweets before going to bed can help you fall asleep quickly, sleep more soundly, and even sleep until dawn, thus curing your insomnia.

Rumor Analysis

That is not the case.

This statement is somewhat one-sided and can easily be misleading. Not all carbohydrates can help people sleep better. We should avoid refined carbohydrates before going to bed and choose small portions of low-calorie but nutritious foods.

There is a saying on the Internet that "eating carbohydrates before bed helps you sleep" and it is highly praised by many people.

Some people have also come forward to say that eating rice, noodles, and dumplings can make them fall asleep as fast as taking a knockout drug. Is this true?

In fact, the impact of carbohydrates on sleep is complex. Today we will uncover the mystery.

Not all carbohydrates help you sleep better

The first is that carbohydrates affect sleep through their effect on blood sugar, and different carbohydrates will show opposite results:

1. High glycemic index carbohydrates

Foods such as white bread, desserts, and refined sugars may have a negative impact on sleep. After high-sugar foods enter the body, blood sugar levels will rise rapidly, and then the large amount of insulin secretion will cause blood sugar to drop rapidly. This blood sugar fluctuation can easily lead to unstable blood sugar levels, especially at night. This fluctuation may put the body in a state of anxiety and hunger, thus affecting the stability of sleep. Studies have shown that after consuming high-sugar foods, the proportion of deep sleep decreases and the number of awakenings at night increases. This situation is especially likely to occur in people who already have metabolic problems or prediabetes. In addition, too much sugar may also cause dreaminess and shallow sleep at night, and it is impossible to achieve the deep recovery state required by the body.

Copyrighted stock images, no reproduction is authorized

2. Low glycemic index carbohydrates

Oats, whole grains, and brown rice, for example, may have a positive impact on sleep. These foods are digested and absorbed slowly, helping to maintain stable blood sugar levels. Nighttime blood sugar stability is essential for quality sleep because it prevents the body from being awakened by low blood sugar or excessive insulin fluctuations. Multiple studies have shown that fiber-rich carbohydrates not only reduce the risk of insomnia, but also improve sleep quality and reduce the number of awakenings at night. The slow release of energy from these foods helps the body maintain a steady metabolic state at night, thereby supporting longer periods of deep sleep.

Copyrighted stock images, no reproduction is authorized

Secondly, carbohydrates can also promote sleep by promoting the synthesis of melatonin and serotonin. A high-carbohydrate diet can stimulate the entry of competing amino acids into muscles, thereby increasing the ratio of tryptophan to large molecular neutral amino acids, making it easier for tryptophan to cross the blood-brain barrier and synthesize serotonin and melatonin in the brain, which has a calming and hypnotic effect. This effect can also explain why some people become drowsy after eating noodles and rice, but the compensatory hyperinsulinemia and counter-regulatory hormone response after eating such foods may lead to fragmented sleep and reduce the quality of sleep throughout the night.

How to arrange your nighttime diet properly?

If you don't sleep well, you might as well try adjusting your nighttime diet and using "diet therapy" to help you sleep. First of all, you should grasp the time of eating. In order to reduce the impact on blood sugar during sleep, you should schedule your meal time 3 to 4 hours before going to bed, and avoid overeating. Secondly, at night, especially before going to bed, avoid consuming large portions of high-calorie, mixed meals (such as high-fat, high-sugar foods, desserts, etc.). This diet may cause nighttime blood sugar fluctuations, increase gastrointestinal burden, and increase the risk of health problems such as obesity and cardiovascular disease. Thirdly, you can choose different foods according to your own situation. For those who want to promote sleep, it is recommended to choose small portions, low-calorie, but nutritious foods, such as small amounts of whole grains, yogurt, etc., especially with foods rich in melatonin (such as cherries, grapes, nuts).

Copyrighted stock images, no reproduction is authorized

For people who want to gain muscle and the elderly, consuming a small amount of high-protein foods (such as casein, whey protein) before bed can help increase muscle protein synthesis and improve morning metabolism and satiety, which can not only ensure muscle mass, but also allow the body to recover better at night. Finally, for obese people, studies have found that if nighttime eating is combined with regular exercise training, the adverse effects of nighttime eating on metabolism, such as insulin resistance, dyslipidemia and other problems, can be reduced. Therefore, light exercise in the evening can help balance the metabolic effects of nighttime eating. In short, eating a moderate amount of complex carbohydrates before bed is a good choice, but the key is to choose the right food and the right amount. Finding a diet and work and rest rhythm that suits you can help you have a better sleep.

Looking in the mirror of rumors

Such rumors often attract people's attention by simplifying, exaggerating and providing one-sided information, but ignore the comprehensiveness of science and individual differences.

Some carbohydrates may help some people fall asleep faster, but long-term consumption of high-carb foods, especially refined carbohydrates, may lead to weight gain and metabolic problems, which in turn affect health and sleep quality. Sleep quality is affected by many factors, including physiological, psychological, and lifestyle habits. Simply associating insomnia with a single dietary behavior (such as eating carbohydrates) also ignores the complexity of insomnia.

References

[1]Mantantzis K, Campos V, Darimont C, et al. Effects of Dietary Carbohydrate Profile on Nocturnal Metabolism, Sleep, and Wellbeing: A Review. Front Public Health. 2022;10:931781.

[2]Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives. Nutrients. 2015;7(4):2648-62.

[3]Binks H, E Vincent G, Gupta C, et al. Effects of Diet on Sleep: A Narrative Review. Nutrients. 2020;12(4):936.

Author: Jiang Yongyuan, Master of Internal Medicine, Third Military Medical University

Review丨Zhang Yu, researcher/PhD, Chinese Center for Disease Control and Prevention, national health science expert

Li Jingjing Professor and Chief Physician, Department of Neurology, Beijing Tiantan Hospital