Diet and Insomnia: How High Glycemic Load Foods Affect Your Sleep
The study "High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative" , conducted on more than 50,000 menopausal women , established the relationship between the glycemic load of food and the risk of insomnia.
Specifically, the study demonstrated that foods that, per serving, cause a more pronounced rise in blood glucose , such as white grains (white bread, white pasta, etc.), juices, soft drinks, sugary cereals, and other foods high in refined sugars, increase the risk of insomnia. Conversely, a diet rich in fiber, including vegetables, legumes, whole grains, nuts, and whole fruits, was associated with a lower risk of insomnia.
The explanation for this association is that simple sugars produce an excessively intense and abrupt glucose spike, which favors the predominance of excitatory brain circuits and a decrease in GABA levels. Furthermore, it appears that a diet with a high glycemic load can activate the hypothalamic-pituitary-adrenal axis, increasing nocturnal cortisol production and inhibiting the physiological secretion of melatonin.
So, if you have trouble sleeping, try making these small changes to your nighttime diet : choose slow-release carbohydrates, incorporate protein-rich foods, especially those containing glycine and tryptophan (oily fish, pumpkin seeds, bone broth, legumes like soy or lentils), keep your room temperature between 18-20 degrees Celsius (64-68 degrees Fahrenheit), and avoid screens for 1-2 hours before bed. It's also key to only use your bed when you're sleepy. If you can't sleep, avoid tossing and turning and get up to go to another room until you feel sleepy.
Finally, if you need an extra boost to optimize your relaxation and achieve more restful sleep without melatonin, we have our SomniLove , with 3g of glycine. (which helps reduce body temperature and induce sleep, in addition to being a relaxing neurotransmitter), 100 mg of the adaptogenic amino acid L-theanine (not to be confused with theine), passionflower, and Melissa officinalis to enhance relaxation. Furthermore, our Total Magnesium , while not specifically for sleep like Somnilove , is a general health supplement that can also contribute to improving sleep quality both directly and indirectly by relaxing both muscles and the brain.
Reference
Gangwisch JE, Hale L, St-Onge MP, et al. High glycemic index and glycemic load diets as risk factors for insomnia: analyzes from the Women's Health Initiative. Am J Clin Nutr. 2020;111(2):429-439. doi:10.1093/ajcn/nqz275
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