How Carbs Can Help You Sleep Better

Experts recommend timing high-quality carb intake to improve sleep.

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If you’ve ever been handed a cup of warm milk and honey to help you fall asleep, you’ve used a remedy that’s been around for centuries. But it’s more than just a soothing tradition; this blend’s soporific, or sleep-inducing, properties are backed by science.

It’s the carbohydrates in milk and honey that could help soothe and relax you, making it easier to catch some z’s.

How Carbohydrates Promote Sleep

When you eat carbohydrates, your body releases a hormone called insulin. Insulin helps increase the amount of the amino acid tryptophan available in the bloodstream. As a result, more tryptophan reaches your brain, where it’s turned into serotonin and melatonin, the neurotransmitters integral to helping you sleep.

“Eating enough quality carbs can improve sleep onset, sleep duration, and sleep quality,” Mary Curristin, nutritionist at ART Health Solutions, told The Epoch Times.

Conversely, very low-carb diets are often linked to difficulty falling asleep and waking during the night, she added.

A very low-carb diet typically restricts carbohydrate intake to 50 grams per day, while a standard low-carb diet includes between 50 and 150 grams of carbs per day. Both diets can be linked to sleep disturbances.

Carbohydrates affect how long you sleep and the quality of your rest and influence the type of sleep you get. It has been shown that enough high-quality carbohydrates can extend REM sleep (the dream phase) by almost nine minutes compared with a lower carbohydrate intake. REM sleep is important for brain repair and reorganization.

That said, more carbs aren’t always better; the quantity, timing, and composition of your evening meal are just as important for optimizing sleep.

High-quality carbohydrates, defined as those that are rich in fiber and have a low glycemic index—meaning they cause a slower, more gradual rise in blood sugar—are associated with better sleep quality and a lower risk of insomnia. In contrast, diets high in sugar and refined starches often contribute to more sleep disruptions.

While refined sugars and processed starches can disrupt sleep, natural sources such as raw honey and milk offer benefits in moderation. The honey causes insulin to be released, while milk provides tryptophan, which supports melatonin production. Together, they can promote better sleep when consumed in moderation.

A study involving more than 39,000 people showed that diets rich in high-quality carbs (including whole grains, fruits, and nonstarchy vegetables) improve sleep. However, the researchers also identified a threshold: When carbohydrate intake exceeds about 230 grams (15.9 servings) daily, sleep patterns tend to worsen.

To illustrate, 230 grams of carbohydrates is roughly equivalent to five medium-sized apples (about 45 grams of carbs each) or 2 1/2 cups of cooked pasta (about 90 grams of carbs per cup).

Daily Meal and Snack Options

A moderate intake of healthy carbohydrates typically means between 100 and 150 grams per day for general health and weight maintenance. More active people can consume between 150 and 200 grams per day, contributing to better sleep.

Carbohydrate content that is higher in fiber is better for sleep. However, fiber on its own won’t have the same effect because it doesn’t stimulate the insulin release necessary for increased melatonin. It’s the combination of fiber and starches (such as those found in whole grains or fruits) that can promote better sleep.

Here’s a breakdown of what 100 to 150 grams of carbohydrates per day could look like in daily meals:

• Breakfast: Two boiled eggs with half a cup of oatmeal (27 grams of carbs) and a small handful of berries (6 grams of carbs)
• Lunch: Half a cup of quinoa (20 grams of carbs) with grilled chicken breast and a side of leafy greens
• Snack: One medium apple (25 grams of carbs) with a handful of almonds
• Dinner: Half a cup of brown rice (22 grams of carbs) with grilled salmon and steamed broccoli
• Evening snack: One small banana (23 grams of carbs) with cottage cheese

For those with higher energy needs, the carbohydrate requirement increases to 150 to 200 grams and could look like this:

• Breakfast: One cup of oatmeal (54 grams of carbs) with chia seeds, a small handful of berries (6 grams of carbs), and one tablespoon of almond butter
• Lunch: One cup of lentil soup (30 grams of carbs) with a side of grilled chicken
• Snack: One medium apple (25 grams of carbs) with a serving of Greek yogurt
• Dinner: One cup of sweet potato (27 grams of carbs) with grilled turkey breast and sautéed spinach
• Evening snack: Half a cup of cottage cheese with half a cup of berries (20 grams of carbs)

It’s important to remember that vegetables also contain carbohydrates, although in smaller amounts. These carbs can add up and should be considered when planning your daily intake.

With all this in mind, here are some good evening snack options to promote sleep, according to Curristin and Debbie Petitpain, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics:

• A small bowl of porridge oats, Greek yogurt, a handful of mixed nuts, a sprinkle of cinnamon, and a drizzle of honey. This provides complex carbs with magnesium and tryptophan to support relaxation and sleep, Curristin said.
• A banana with almond butter. A banana provides natural sugars, potassium, and magnesium, while almond butter adds healthy fats and a small amount of protein, Petitpain said.
• Whole-grain crackers with hummus. Petitpain said this pairing offers slow-digesting carbs and a small amount of protein to stabilize blood sugar and promote relaxation.

Or, for a cozy end to your day, why not go for the tried-and-true remedy of a warm cup of milk and honey? After all, if it’s been working for centuries, it might just do the trick.

Timing Matters

The quality of the carbohydrates you choose and what you pair them with is crucial. Timing also plays an important role.

Eating carbohydrates three to four hours before bed can optimize the production of serotonin and melatonin, the hormones that regulate sleep, Curristin said.

This timing allows your body’s blood sugar and insulin levels to rise and then stabilize, supporting a steady production of serotonin and melatonin as bedtime approaches.