Can eating carbohydrates before bedtime help you sleep well

Eating carbohydrates in moderation before bedtime may help improve sleep quality, but it is important to pay attention to the type and amount of food consumed. Carbohydrates can promote the entry of tryptophan into the brain to synthesize melatonin, but excessive or high sugar foods may interfere with sleep. carbohydrate foods may indirectly regulate sleep by affecting blood sugar and insulin levels when consumed at dinner or before bedtime. Moderate intake of low glycemic index carbohydrates such as oats and whole wheat bread can slowly release energy and avoid drastic fluctuations in blood sugar levels. This type of food contains tryptophan, a precursor substance for the synthesis of serotonin and melatonin. Increased secretion of melatonin can shorten the time to sleep. Some people do experience increased drowsiness after consuming a small amount of carbohydrates one hour before bedtime.

High sugar or refined carbohydrates such as desserts, white bread, etc. may cause a rapid increase in blood sugar levels followed by a sudden drop, which can actually lead to nocturnal awakenings. Overloaded digestion of food may cause acid reflux or bloating, disrupting the deep sleep stage. Patients with diabetes or those with insulin resistance should be more cautious to avoid affecting the sleep rhythm due to uncontrolled blood sugar. Individuals have significant differences in carbohydrate metabolism, and some may experience discomfort such as frequent dreaming and early awakening.

It is recommended to choose low-fat and low sugar compound carbohydrates as a bedtime snack, such as bananas with sugar free yogurt or a small handful of nuts. Avoid overeating before bedtime and maintain a 1-hour interval between eating and sleeping. Individuals with sleep disorders or metabolic disorders should consult and adjust their diet plan in conjunction with blood glucose monitoring. Regular sleep patterns and relaxation exercises may have a better effect on improving sleep quality than simple dietary adjustments.