Carbohydrates are hard to resist, especially when you're stressed or up late at night working. It's not surprising you crave these foods under these conditions, considering that they break down into glucose, which is the only form of fuel brain cells use, according to the Franklin Institute. However, late-night carbohydrate indulgences might interfere with your ability to sleep soundly, especially if you're used to snacking on the wrong types of carbohydrates.
Bad Carbohydrates Before Bedtime
Foods that are stimulants will prevent you from getting your 40 winks. Although sugar and refined carbohydrates are technically "stimulants," they have a stimulating effect. They set off a reaction in your body that stimulates the "fight or flight" response of your sympathetic nervous symptom, which causes wakefulness. On the other hand, the parasympathetic nervous system promotes the relaxation response, which helps you to sleep.
Good Carbs Before Bedtime
Not all carbs are off-limits before you try to go to sleep. Some of them, such as oatmeal, whole grain cereals or breads and other complex carbohydrates, help to keep blood glucose levels stable. Low blood glucose at night, or nocturnal hypoglycemia, is a suspected cause of frequent or prolonged awakenings at night, also known as sleep-maintenance insomnia. Besides preventing nocturnal hypoglycemia, complex carbohydrates also increase levels of serotonin, a neurotransmitter that helps to increase sound, lasting sleep.
When to Eat Carbs Before Bedtime
To increase your chances of getting a good night's sleep, do not eat within two to three hours of your usual bedtime, advises the National Sleep Foundation. Eating any type of food keeps your metabolism working to digest the food, which will make it more difficult for you to fall asleep. You also shouldn't drink within two to three hours of going to bed. Otherwise, your sleep may be disrupted by a few trips to the bathroom.
It's not unusual to battle occasional bouts of sleeplessness, for instance, if you're stressed about a work or academic deadline, or suffering from jet lag. But if you've been battling sleep problems for a month or more, consult a doctor. It may be due to an underlying medical condition such as sleep apnea or depression. Also, you may want to consider other dietary and lifestyle changes beyond eating carbohydrates before bedtime. For instance, taking a warm bath 30 to 60 minutes before bedtime and stress management techniques, such as deep breathing, can improve sleep.