How does reducing carbohydrate intake affect sleep?

Starch is one of the main sources of energy for the body. In fact, starch helps us fall asleep more easily, according to the health website Healthline (USA).

Complex carbohydrates do not cause a sudden spike in blood sugar and can improve sleep quality.

A study published in the journal Frontiers in Nutrition found that starch enhances the body's absorption of tryptophan. Tryptophan is an essential amino acid that the body cannot synthesize on its own and must obtain from food. Common tryptophan-rich foods include chicken, eggs, milk, and legumes.

The body then converts tryptophan into serotonin and melatonin, two important neurotransmitters that help us fall asleep. Therefore, abruptly cutting back on carbohydrates in your daily diet can make it difficult to fall asleep.

However, experts say that cutting carbohydrates in your daily diet still offers many other health benefits. This diet not only helps with weight loss and weight management but also stabilizes blood sugar and provides many other advantages. The important thing is that when cutting carbohydrates, people should choose the right types of carbohydrates to reduce.

A study published in the journal Frontiers in Public Health found that eating foods high in simple carbohydrates, such as white bread and pastries, in the evening can cause difficulty sleeping. This is because these foods cause a sudden spike in blood sugar followed by a sudden drop. The consequence is increased thirst, frequent urination, fatigue, hunger, and difficulty falling asleep. Reducing simple carbohydrate intake can then help improve sleep.

To stabilize blood sugar while still helping the body absorb tryptophan effectively, experts recommend prioritizing complex carbohydrates, especially in the evening. Common complex carbohydrate sources include brown rice, oatmeal, potatoes, beans, and whole grains.

Because they are high in fiber, they don't cause sudden spikes in blood sugar. Furthermore, complex carbohydrates are rich in vitamins and antioxidants. Numerous studies have shown that complex carbohydrates can improve sleep quality and reduce symptoms of insomnia, according to Healthline.

Source: https://thanhnien.vn/giam-an-tinh-bot-tac-dong-den-giac-ngu-nhu-the-nao-185240520193542656.htm