Most adults require between seven and nine hours of sleep per night. However, in today’s always-on, always-connected world, when even bedtime may be disrupted by a smartphone, you may be searching for a quick and easy way to nod off.
This is true, and carbohydrates are often blamed for it, but there is more to the story. Learn more about this topic in the article that follows.
What Are High Carb Foods?
High-carb foods are foods that are high in carbohydrates. Carbohydrates are the body’s main source of energy and are necessary for proper functioning.
Foods that are high in carbohydrates include bread, pasta, rice, potatoes, fruits, and vegetables.
High-carb foods are essential for proper functioning and provide the body’s main source of energy. These foods are necessary for a balanced diet and proper health.
Why Do High Carb Foods Make You Sleepy?
The Preferred Source Of Energy
They are broken down into glucose, which is then used by the body for energy. The body can store glucose in the form of glycogen, which is then used when needed and lead to sleep.
There are two types of carbohydrates: simple and complex.
- Simple carbohydrates are found in foods like candy, syrup, and juice. They are also called “sugars.”
- Complex carbohydrates are found in foods like bread, rice, and pasta. They are also called “starches.”
Breaks Down Into Glucose
If you consume high carbohydrates diet than your body needs for energy, the excess glucose is stored in your liver in the form of glycogen. This leads to your sleepy coming faster after having meals.
Easily Converted To Energy
The body can store glucose in the form of glycogen, which is a long chain of glucose molecules. Glycogen is stored in the liver and muscles, and it can be quickly converted back to glucose when the body needs energy.
Glucose is also a major source of energy for the brain. The brain cannot store glycogen, so it relies on a constant supply of glucose to function properly.
Without glucose, the brain would not be able to think clearly, remember things, or perform other basic functions.
Body Work Harder
This breaks them down, and this can lead to fatigue. Additionally, consuming too many carbohydrates can lead to weight gain.
If you’re looking to improve your energy levels and lose weight, you may want to consider reducing your carbohydrate intake.
Promote The Release Of Insulin
This can further contribute to feelings of fatigue. Carbohydrates are one of the main types of nutrients that your body needs for energy.
When you eat foods that contain carbohydrates, your body breaks them down into sugar and uses them for energy. Insulin is a hormone that helps your body use sugar for energy.
A lack of carbohydrates can also lead to feelings of fatigue, as the body struggles to find an alternative energy source.
High Blood Sugar Levels
This makes it spike and then crash, which can lead to feelings of tiredness and lethargy. This is why it’s important to choose complex carbohydrates over simple carbohydrates, like those found in processed foods.
Complex carbohydrates are slowly broken down by the body and don’t cause blood sugar levels to spike and crash.
High In Calories
Consuming too many calories can lead to weight gain. A high-carb diet can also lead to health problems like heart disease and some sleep problems. So if you’re trying to lose weight, you might want to cut back on carbs.
Difficult To Digest
This can lead to gastrointestinal issues like bloating and gas. Additionally, high carbohydrate foods can cause your blood sugar to spike, which can lead to feelings of fatigue and irritability.
A diet that is too high in carbohydrates can lead to a number of health problems, including blood sugar imbalances, which can cause mood swings and irritability.
Eating Carbs Makes You Tired: The Science Behind It
A lot of people think that eating carbs makes them tired, but is there any science to back it up? When you eat carbs, your body breaks them down into glucose, which is then used for energy.
However, if you eat more carbs than your body can use, the excess glucose is stored as glycogen. Glycogen is stored in your muscles and liver, and it’s what your body uses for energy when it needs it.
A diet high in carbohydrates was found to contribute to increased rapid eye movement (REM) sleep. (Source: Advances in Nutrition)
During this stage, more dreaming takes place, which is beneficial to the consolidation of memories. However, this stage of sleep is not the most restful one. According to the findings of the study, a diet high in carbohydrates is linked to less deep sleep.
So, when you eat a lot of carbs, your body has to store the excess glycogen. This process takes energy, and that’s why you might feel tired after eating a big carb-heavy meal.
Plus, when your body is busy storing glycogen, it can’t use that energy for other things, like working out or even just being awake.
So, if you’re feeling tired after eating carbs, it’s not just in your head, there’s actually a science to back it up!
5 Ways To Avoid The Tiredness From Eating Carbs
1. Get Enough Sleep
If you’re not getting enough sleep, your body won’t have the chance to properly process the carbohydrates you’re eating. Make sure you’re getting at least 7-8 hours of sleep each night.
2. Avoid Simple Carbs
Simple carbohydrates like white bread, candy, and soda can cause your blood sugar to spike and then crash, leaving you feeling tired. Instead, focus on complex carbs like whole grains, fruits, and vegetables.
3. Don’t Skip Meals
Skipping meals can cause your blood sugar to drop, leaving you feeling tired and run down. Make sure you’re eating three regular meals each day.
4. Drink Plenty of Water
Dehydration can cause fatigue, so make sure you’re drinking plenty of water throughout the day.
Water is essential for our bodies to function. Every cell, tissue, and organ needs water to work properly. Dehydration occurs when we don’t have enough water in our bodies to carry out these essential functions.
5. Get Regular Exercise
Exercise helps to boost your energy levels, so make sure you’re getting at least 30 minutes of exercise each day.
How To Reduce High Carb Diet
If you are struggling to stick to a high-carb diet, here are a few ways to help reduce cravings:
- Make sure you are getting enough protein and fat. A high-carb diet can sometimes lead to cravings because you are not getting enough of the other macronutrients.
- Eat smaller meals more often. If you are constantly feeling hungry, it will be harder to stick to your diet. Try eating smaller meals more often throughout the day to help keep your hunger under control.
- Find healthy substitutes for your favorite high-carb foods. If you are craving something specific, try to find a healthier alternative that will still satisfy your craving.
- Drink plenty of water. Sometimes cravings can be caused by dehydration. Make sure you are drinking enough water throughout the day to keep your body properly hydrated.
- Avoid trigger foods. If there are certain foods that seem to trigger your cravings, try to avoid them as much as possible.
Consuming foods high in carbohydrates can hasten your ability to nod off, but doing so to an excessive degree can have negative effects on your health. We have high hopes that the advice provided above will be of assistance to you.