Researchers at the Columbia University have estimated that 30 percent of all adults will experience insomnia, and their diet may be partially to blame. Women who are postmenopausal, and consume a diet high in refined carbohydrates, mainly added sugars, are likely to develop insomnia. Those in which consume more vegetables, whole fruits and fibers are not.

An assistant professor at Columbia University stated that insomnia is usually treated with medication or behavioral therapy. These are usually very expensive and have side effects. If we could identify other factors that cause insomnia, then we could find other low-cost interventions with less side effect. There have been studies that explored the possibility of refined carbs and insomnia to be linked between one another but have failed to show any results due to inconsistency. It is not clear if diets high in carbohydrates triggered the insomnia or if insomnia made individuals eat more sweets since the studies didn’t follow these individuals’ overtime.

Consuming too many refined carbs can lead to insomnia

One way we could determine if taking in high amounts of carbohydrates affect your sleep would be to look for the emergence of insomnia in people with different diets. Researchers have gathered data from more than 50.000 participants in Women’s Health Initiative who completed food diaries. They looked to see if women with higher dietary glycemic index developed insomnia other than those who did not. Increased blood sugar levels can be caused by different kinds and amounts of carbohydrates.

Highly refined carbs like added sugars, sodas, and even white bread that have a higher glycemic index may cause a more rapid increase in blood sugar. Your body releases insulin when blood sugar is raised quickly. The resulting drop leads to the release of hormones like adrenaline or cortisol which may interfere with sleep. Researchers hypothesized that this rapid spike in blood sugar after eating carbs may cause insomnia.

It was discovered that the higher the dietary glycemic index, particularly the consumption of processed grains and added sugars, the greater the risk of developing insomnia as opposed to individuals who consumed vegetables and whole fruits who were less likely. While whole fruits do however contain sugar, the fiber slows the rate absorption that prevents a spike in blood sugar. This suggested that women’s insomnia is triggered by a diet of high processed foods that contain large amounts of refined sugar.

Although, since a wide variety of people experience a rise in blood sugar after consuming refined carbs, the findings may suggest that insomnia is caused in more than just postmenopausal women. A clinical trial that focuses on the increase of consuming whole foods and high carbs may determine if a dietary intervention can prevent and treat insomnia. Are you interested in a personalized diet plan to help you combat chronic sleep issues like insomnia? Check out my page for more information about how to schedule a consult.