Counting Sheep, the correct way...
Updated: Jan 16
I always enjoyed looking at the Serta Sheep pictured in their commercials! They crack me up!!!
About a month ago, I noticed I had an unusually great night’s sleep, and it puzzled me. I decided to review my sleep journal, which I fill out before bed and after waking up. While analyzing the entries, I realized what might have contributed to my rest: the day before, I hadn’t consumed any carbohydrates in the afternoon or evening. Instead, I had veggies with a light sauce for a snack and a salad with tuna for dinner—no carbs.
To test this theory, I followed the same routine the next day, and once again, I slept wonderfully. Intrigued, I committed to this low-carb afternoon and evening routine throughout December. According to the sleep data from my Garmin watch, I consistently had good sleep almost every single night! The only exception was one night when I indulged in carbs later in the day.
At my three-month check-in with my doctor, Dr. April Guminsky, we discussed this discovery. She explained that for some people, eating carbohydrates later in the day can disrupt sleep because the body converts the carbs into energy, and the digestion process can be stimulating.
Curious about this phenomenon? AI has insights into how diet and timing can impact sleep patterns, including tips for those who struggle with falling asleep late (you know who you are and I really hope this helps you out). If sleep challenges sound familiar to you, this might be worth exploring!
AI: It's true that many people find their sleep disrupted after consuming carbohydrates, particularly in the evening. Here's a breakdown of why this might happen:
Blood Sugar Spikes and Crashes:
The Process: When you eat carbohydrates, your body breaks them down into glucose (sugar). This causes a rapid rise in blood sugar levels. Your pancreas responds by releasing insulin, a hormone that helps shuttle glucose into your cells for energy.
The Problem: If you consume a large amount of carbohydrates close to bedtime, your blood sugar can spike significantly. This can lead to a sudden drop in blood sugar levels later in the night (hypoglycemia).
The Impact: This sudden drop can trigger the release of stress hormones like cortisol and adrenaline, which can wake you up.
Disrupted Melatonin Production:
Melatonin's Role: Melatonin is a hormone that regulates your sleep-wake cycle. It starts to increase in your body as it gets darker, signaling it's time to sleep.
Carbohydrate Interference: Some research suggests that consuming carbohydrates, especially refined ones, can interfere with the production and release of melatonin. This can make it harder to fall asleep and stay asleep.
Increased Body Temperature:
Digestion and Heat: The process of digesting food, especially carbohydrates, can slightly increase your body temperature.
Sleep Disruption: A higher body temperature can make it more difficult to fall asleep and stay in deep sleep.
Individual Variations:
Sensitivity: People have different sensitivities to carbohydrates and their effects on sleep. Some individuals may be more prone to experiencing sleep disturbances after consuming carbohydrates in the evening.
Underlying Conditions: Certain medical conditions, such as diabetes, can also affect how your body processes carbohydrates and impacts your sleep.
If you find yourself waking up too early or struggling to wind down at night, why not try a simple experiment for a week? Adjusting your diet by cutting out late-day carbohydrates might just improve your sleep. It’s such an easy change, and if it helps you sleep better, it’s worth a shot!
Having a solid month of restful sleep has completely transformed my perspective. I feel more positive and energized, and tasks that once felt overwhelming now seem manageable. My memory has noticeably improved, too. You’ve probably noticed how much more active I’ve been here and how I’ve gotten back into painting. It turns out, it wasn’t just me—it was the lack of sleep that had been holding me back.
I hope sharing this helps you with any sleep struggles you’re facing. Restful sleep can truly make all the difference!
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*** Update: The home I once lived in on Swarthmore Avenue in Pacific Palisades has tragically burned down in the recent Pacific Palisades fire. It holds so many memories for me—I lived there during my college years with my ex-wife, as her mother owned the property. Her father was the inventor who patented digital flip clocks, those iconic clocks with flipping numbers that were popular in the 1960s and 1970s.
The house was beautiful, with a spacious backyard and a large pool. It was also where I raised Clyde, my pet Mallard duck, who was such a unique and cool companion. Losing this place feels like losing a part of my history.