Carbohydrates (carbs) are macronutrients found in many foods, a basic component of human diet.
Eating too many refined carbohydrates at any time of day can affect sleep.
According to the American Heart Association, high intakes of added sugar are linked to poorer sleep quality in women.
Adding sugary foods before bed can also disrupt sleep by causing digestive problems.
However, eating healthy complex carbohydrates before bed may be helpful for sleep.
Complex carbohydrates are slower-burning starches. They have more nutrients than simple carbohydrates and more fiber; are digested more slowly, helping to stabilize blood sugar levels; and are often found in foods such as vegetables, fruits, beans, whole grains, etc.
Carbohydrates help increase serotonin production, which is a precursor to the sleep-inducing hormone melatonin, and can help reduce the stress hormone cortisol. This can help us relax and achieve a calm state of mind.
Eating carbs before bed can also help us feel full so we don't toss and turn because of hunger.
If you have trouble sleeping, try eating a snack with some complex carbohydrates and combining it with protein or fat to help stabilize blood sugar.
It is important that we eat regularly throughout the day and include high-quality carbohydrates in our meals to avoid late-night sugar cravings.
