The Crucial Role of Carbohydrates in Serotonin Production

Serotonin, often called the "happiness hormone," plays a vital role in regulating mood, appetite, and especially sleep. Carbohydrates, particularly complex carbohydrates, are necessary for serotonin production. When you consume carbohydrates, your body releases insulin, which helps transport tryptophan, an amino acid precursor to serotonin, to the brain. By eliminating carbohydrates in the evening, you reduce the availability of tryptophan, which can lead to decreased serotonin production and disrupt your sleep cycle.

Direct consequence: Difficulty falling asleep, frequent awakenings during the night, and a feeling of non-restorative sleep.

The Impact on Cortisol and Stress Levels

Depriving your body of carbohydrates in the evening can be perceived as stressful, leading to increased levels of cortisol, the stress hormone. High cortisol levels in the evening can keep you awake and alert, making it difficult to fall asleep. Furthermore, chronic stress can disrupt the production of melatonin, the sleep hormone, further exacerbating insomnia.

According to a study published in the *Journal of Clinical Endocrinology & Metabolism*, carbohydrate-restricted diets can increase cortisol levels, especially in women. Therefore, adopting a balanced and sustainable approach to nutrition is crucial.

Effects on Blood Glucose and Energy Stability

Inadequate carbohydrate intake in the evening can lead to fluctuations in blood sugar levels during the night. Hypoglycemia (low blood sugar) can cause nighttime awakenings, cold sweats, and a general feeling of being unwell. Conversely, excessive carbohydrate restriction can lead to overconsumption of foods high in fat and protein, which can also disrupt digestion and sleep.

Important: Maintaining stable blood sugar levels is essential for restful sleep. Complex carbohydrates, such as vegetables, whole grains, and legumes, are recommended because they release energy gradually.

Healthy Alternatives: Which Carbohydrates Should You Choose in the Evening?

The goal isn't to completely eliminate carbohydrates in the evening, but rather to choose the right sources and consume them in moderation. Opt for complex carbohydrates with a low glycemic index, which are digested more slowly and release energy gradually. Here are a few examples:

• Green vegetables (broccoli, spinach, green beans)
• Legumes (lentils, chickpeas, kidney beans)
• Whole grains (quinoa, brown rice, oats)
• Sweet potato

These foods provide essential fiber, vitamins and minerals, while also promoting serotonin production and stabilizing blood sugar.

Practical Tips for Restful Sleep

In addition to making wise carbohydrate choices, here are some additional tips to improve the quality of your sleep:

1. Eat at least 2 to 3 hours before going to bed: This allows your body to digest food before preparing for rest.
2. Create a sleep routine: Go to bed and wake up at regular times, even on weekends.
3. Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and cool.
4. Limit screen time before bed: Blue light emitted by electronic devices can disrupt melatonin production.
5. Do a relaxing activity before going to sleep: Read a book, take a hot bath or do some breathing exercises.