Can carbs improve sleep?
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Carbohydrates can indeed improve sleep quality. emphasizes that consuming carbohydrates, particularly in the evening, can enhance sleep by increasing serotonin levels, which facilitates the transition to sleep. He notes that carbohydrate-rich meals, especially those containing starch like pasta or rice, tend to improve his own sleep quality. This relationship is attributed to carbohydrates' role in boosting the tryptophan-serotonin pathway, which involves the precursor ingredients to melatonin, a hormone critical for sleep regulation 1.
further explains how carbohydrates stimulate the release of tryptophan, aiding the transition to sleep. He adds that consuming carbohydrates in the evening, particularly after weight-bearing physical activities, is beneficial for replenishing glycogen stores, which are necessary for both physical and cognitive functions. He suggests that this practice can be part of a scientifically grounded protocol for promoting rest and relaxation 2 1.
Thus, having carbohydrates in your evening meal can be an effective strategy for enhancing sleep quality.
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