Sometimes, even the best mattress isn't enough to guarantee you a good night's sleep. But there's something else that could leave your sleep routine wanting, and luckily, it's an easy fix.
I love nothing more than to indulge in carbs, but did you know that consuming too much before bedtime could negatively impact your sleep routine? Many of us might be ready for a slumber after a carb-heavy meal, but actually, researchers looked at quantity, quality and periodization to optimize your sleep hygiene — and quantity certainly matters.
A systematic review published in Nutrients pulled data from October 2020 using multiple studies to compare the effects of high versus low carbohydrate intake on sleep. According to results, low-carb intake “moderately increased duration and proportion” of "slow wave" deep sleep, while high-carb intake prolonged REM sleep duration and proportion.
Keen to find out how I should schedule carbs before bedtime, I did some digging. Here’s what I found.
What is the study?
If you want to learn how to get more deep sleep, this is the study to know about. The study assessed the effects of quantity, quality and periodization of carbohydrate consumption on sleep; results showed that carbohydrate intake could affect your sleep cycle and its sleep stages.
Increased carb intake before bedtime, between 130 and 196 grams, or in a daily dietary plan ranging between 240 and 600 grams, prolonged REM sleep by 2.6%. A low-carb pre-bed meal between 0 and 47 grams or a low-carb diet ranging between 2 and 100 grams (total) increased "slow wave" deep sleep by 3.2%.
Keeping evening or "pre-bed" carb intake below 100 grams could help you achieve better deep sleep, which is the time when the body rests, repairs and rebuilds; it’s a crucial stage of recovery, and not enough of it can have a knock-on effect on your health.
That said, carbs alone won't fix your sleep schedule, so remember to prioritize other aspects of your lifestyle, such as alcohol intake, protein and screen time.
On the flipside, REM sleep is associated with brain repair and reorganization, so it's still an important stage. For all the included studies (11), the positive relationship between carb quantity and REM sleep was consistent.
All in all, reducing pre-bed carbs to under 100 grams could help you achieve deeper, more restorative sleep.
All in all, reducing pre-bed carbs to under 100 grams could help you achieve deeper, more restorative sleep, allowing muscles to repair and your body to recover from daily stress. Alongside carbs, remember to fill your plate with plenty of veggies, healthy fats and protein to support your health.
Of the three main macronutrients, carbs are the primary source of energy for human cells and can impact brain function and hormonal regulation for sleep. Glucose metabolism also directly impacts sleep hygiene, so it’s worth considering how much you consume before you hit the pillow.
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