Sleep Tight On A Healthy Diet


How many of you have had issues with getting to sleep at night?

Do think that it could have been what type of CARBS you have eaten at your last meal?

OR something else?

We all have issues with trying to get to sleep at night from time to time. This is more prevalent now being our ever changing environment since the COVID-19 pandemic started seven months ago.

You are stressed with the kid's school schedules. You are STILL working from home while planning meals, helping kids with their online studies. You are helping an elderly family member with grocery shopping or helping them get to their doctors appointments. The list goes on and on.

We all know the basics to try to alleviate this problem:

Don't watch TV in bed
Turn off your cell phone an hour before bedtime
Pick up a book and read before bedtime

How about giving some consideration to what kind of CARBS that you are eating at your last meal?

Researchers analyzed information from food diaries kept by more than 53,000 older women involved in the ongoing Women’s Health Initiative Observational Study. The scientists found that women who ate larger amounts of high-glycemic refined carbohydrates—like white pasta and sugary desserts—were more likely to develop insomnia. The findings, reported in The American Journal of Clinical Nutrition, showed that consuming more whole grains, fiber, vegetables and whole fruit was associated with fewer insomnia problems.

How can you make this useful for you?

When blood sugar spikes, insulin is secreted which helps drop blood sugar quickly. This can lead to a release of cortisol. Cortisol is the stress hormone what can interfere with sleep! Choose fibrous carbs (broccoli, brussel sprouts, asparagus, cauliflower, and other vegetables) as your carb sources instead of breads, pastas, and rice.

There COULD BE exceptions to this...

If you exercise in the evening, you need high glycemic carbs with a lean protein source, to help with tissue repair and glycogen replenishment in your muscles. What you eat in this instance depends on many factors, the intensity of your workout, type of workout, your level of hydration, the amount of calories that you eat during your last meal, and many more factors.

Bottom-line, try not to eat high glycemic carbs at your last meal. Experiment to see what will work for you.

How can incorporating daily nutrition practices improve overall sleep quality and duration? It is vital to incorporate daily nutrition practices into your routine to improve your sleep, recover from your exercise programs, and improve your body composition.

Our Nutrition Coaching program offers a personalized plan that begins with a 90-minute call to evaluate your current habits. During this call, an experienced coach will work with you to identify areas for improvement and discuss your goals. Following this initial assessment, you will have regular check-ins every two weeks to monitor your progress and make any necessary adjustments to your plan.

With the guidance and support from our coach, you can establish a healthy and sustainable lifestyle that aligns with your objectives and needs. Don't wait any longer - take the first step towards a healthier you today by filling out the Contact Form.

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