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#088 The Science of Optimizing Sleep - Special Preview
FoundMyFitness
Effects of Carbohydrate Intake on Sleep Quality
A meta-analysis of 11 studies showed that consuming a low carbohydrate diet as the last meal before bed increased slow wave sleep by 8.5 minutes or 3.2% compared to a high carbohydrate meal. The low carbohydrate options ranged from 0 to 47 grams of carbohydrate, while the higher carb diets ranged from 2 to 100 grams. A high glycemic meal before bed can reduce sleep latency, causing people to get sleepy earlier, while a low carb dinner can promote slow wave sleep. However, a higher carb meal before bed has been found to increase REM sleep. Individual variations and personal preferences play a significant role in determining the impact of carbohydrate intake on sleep quality.
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