Carbohydrates on sleep

Carbohydrates can significantly influence sleep quality through various mechanisms:

1. Evening Carbohydrate Intake:

   • Consuming carbohydrates in the evening may facilitate better sleep. The intake of carbohydrates can promote the release of tryptophan, which is a precursor to serotonin and melatonin, crucial for sleep. This has been highlighted by Andrew Huberman and Matthew Walker, who noted that a carbohydrate-rich meal in the evening enhances sleep quality and supports melatonin production 1.

2. Blood Sugar Levels:

   • Carbohydrate consumption affects blood sugar levels, influencing sleep indirectly. For instance, consuming carbohydrates later in the day can help in sleep onset by stabilizing blood sugar and reducing cortisol levels. This is particularly useful for those struggling to relax and fall asleep 2 3.
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3. Insulin and Cortisol:

   • Esther Blum notes that eating carbs at dinner can normalize insulin and cortisol levels, promoting restful sleep and ultimately better body composition. Lack of sleep, on the other hand, can lead to insulin resistance and chronic inflammation 4.

4. Impact of Malnutrition:

   • A diet lacking in carbohydrates, such as strict ketogenic diets, might result in poorer sleep quality for some individuals. As explained by Paul Saladino, the absence of adequate carbohydrates can activate the fight-or-flight response, increasing stress hormones like cortisol and subsequently disrupting sleep 5.

5. General Benefits:

   • Generally, carbohydrates help facilitate the release of sleep-inducing chemicals and improve both sleep onset and sleep quality. This is why many experts recommend including them in the evening diet, especially for people involved in regular physical activities who need to replenish glycogen stores after workouts 6 7.

It is advisable to consult with a healthcare provider to tailor carbohydrate intake according to individual metabolic health and lifestyle needs.