Sleep Tight On A Healthy Diet

Carbohydrates

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.

In the Holly Gatto Fitness Community Facebook Group, this and other topics are discussed in the group. Click the link to join the group and find out about the special online coaching program that can be done in a gym or in your home. By joining the Facebook group, you can see all the details about the Inspired Together Fitness Program.

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