How do carbohydrates affect sleep?
Sources:
Carbohydrates play a significant role in facilitating sleepiness and calmness according to . He explains that carbohydrate-rich foods can stimulate the release of tryptophan and promote the transition to sleep. This is because fasting and low-carbohydrate states generally induce alertness, while foods high in carbohydrates can enhance calmness and aid in sleep 1 2.
Especially in the evening, carbohydrates can help increase serotonin levels in the brain which are necessary for sleep. Many people who are on low-carb diets might struggle with falling and staying asleep due to difficulty achieving heightened levels of serotonin 2. also notes that starchy carbohydrates, as opposed to refined sugars, are advisable for dinner to support rest and deep sleep while increasing serotonin 3. It's important to distinguish between refined sugars, which can disrupt metabolism and other physiological responses, and complex carbohydrates, which are more conducive to sleep 3.
In addition to supporting sleep, emphasizes the role of carbohydrates in replenishing glycogen stores, particularly after physical exertion or training. He advises having a carbohydrate-rich meal in the evening especially if one has engaged in weight-bearing exercise earlier in the day. This supports muscle movement, exercise, cognitive function, and also the brains' health 1 2.
Lastly, he discusses how fasting or low-carb states during the day paired with ingesting carbohydrates in the evening can be a scientifically grounded protocol for generating alertness during the day and rest and relaxation in the evening 2.
RELATED QUESTIONS
