Expert Warns: Excessive Carbohydrate Consumption Can Disrupt Sleep

The relationship between nutrition and sleep is explained. nutrition and diet specialist Dyt. Edanur Usta, a good night’s sleep requires a lack of sleep, waking up in less than 5 minutes, decent sleep efficiency after falling asleep, and 79 hours of sleep every day.

HIGH CARBOHYDRATE FOODS MAY HAVE AN EFFECT ON OUR SLEEP:

A dietitian emphasizes the importance of adequate sleep for optimal health and mental well-being. A dietitian also warned that eating carbohydrate-rich foods just after a meal can promote sleep.

Edanur Usta: “In a 2020 study titled The Effects of Diet on Sleep, conducted at Central Queensland University in Australia, it was found that people who eat high-carb foods tend to sleep more than people who eat low-carbohydrate foods The consumption of protein-rich foods also affects sleep regulation. Among foods containing protein, serotonin, the hormone we call the “happiness hormone,” is released more readily. Foods containing protein, such as meat and dairy products, therefore increase the tendency to sleep. He claims that microelements (vitamins and minerals) can influence our sleep patterns.

According to Dietitian, intake of omega 6 and 3 fatty acids, which are considered essential fatty acids, as well as the proportion we get from food, affects the duration and commencement of sleep. “Sunflower oil, corn oil are the best sources of omega6, oily fish and walnuts are the best sources of omega3. In addition, it has been observed that long periods of starvation increase the time it takes to wake up and decrease the duration of deep sleep.

SLEEPING ERRORS:

Dietitian Usta listed the sleeping mistakes as follows:

Late-night alcohol intake: alcohol consumption may interfere with sleep quality and cause frequent awakenings. As a result, the amount and timing of ingestion should be considered.

Excessive tea/coffee consumption before bedtime: Because caffeine is a stimulant, caffeine consumption should be reduced, particularly in the afternoon or evening.

Eating late at night: Because food eaten late at night is harder to digest, gastrointestinal problems such as indigestion and gas can occur. Therefore, you should stop eating at least 2 hours before bedtime and watch out for spicy, greasy, and acidic foods.

Intense consumption of carbohydrates at dinner: Food containing carbohydrates (bread, rice, pasta, pastries, etc.) increases the tendency to sleep, but can negatively affect sleep quality and effectiveness and make deep sleep more difficult. Because of this, it can be a better choice if the dinner consists mostly of vegetable dishes.

Excessive water consumption just before bedtime: Humans should drink an average of 2.5 liters of water per day. Consuming it by dividing it throughout the day is the best option. However, drinking too little water during the day leads to frequent urination and poor sleep quality, and frequent sleep interruptions.

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