I was recently featured in Real Simple discussing one of my favorite topics as a sleep nutrition expert: how the foods we eat at dinner directly impact our sleep quality.
In the article, "The #1 Carb to Eat at Dinner for Better Sleep", I shared why cutting carbs completely at night can actually backfire on your sleep—and which complex carbohydrates you should be adding to your plate instead.
Why Complex Carbs Matter for Sleep
When it comes to sleep nutrition, complex carbohydrates like sweet potatoes, oats, quinoa, and whole grain pasta play two critical roles in night-time recovery:
Carbs trigger a mild insulin release, which helps clear competing amino acids from the bloodstream, allowing tryptophan to cross the blood-brain barrier more efficiently. Tryptophan is the precursor to serotonin and melatonin—the hormones responsible for relaxation and sleep regulation.
A dinner without any carbohydrates can cause liver glycogen levels to drop overnight. When blood sugar dips too low during sleep, the body releases cortisol and adrenaline, often causing sudden awakenings around 2:00 or 3:00 AM.
Key Takeaways for Your Sleep Routine
Enjoy complex carbohydrates (quinoa, oats, sweet potatoes, whole grain pasta) as part of your dinner meal
Combine complex carbs with learn protein and healthy fats to keep blood sugar levels stable throughout the night
Keep portion sizes in mind (about 1 cup quinoa or roasted sweet potato)
To learn more about how food impacts your sleep grab a copy of my book, Eat To Sleep: What To Eat & When To Eat It for a Good Night’s Sleep (available on Amazon and Barnes & Noble).
Karman Meyer, RDN, LDN, RYT
Author, Speaker, & Sleep Nutrition Expert
Karman Meyer, RDN, LDN, is a registered dietitian, author of Eat To Sleep, and a leading expert in sleep nutrition and chrononutrition. She regularly contributes expert commentary to national publications on the intersection of diet, sleep hygiene, and metabolic health.
