An additional hormone that plays in the same gang is insulin, which is responsible for keeping our blood sugar levels in check. It seems as though insulin has an antagonistic relationship with melatonin. When we’re lacking in sleep, we often crave fast-release sugars, whether that’s sweet treats or salty carbohydrates like crisps. Those types of foods can rapidly raise our blood sugar levels, resulting in a corresponding increase in insulin. That can then independently impact our melatonin production in the evenings. So what can we do about all of this to actually get a decent kip?! Research done in a group of post- menopausal women suggests that a key factor in getting some decent quality sleep is having a low glycaemic index diet, including whole grain carbohydrates. Implementing the following key tips should, over time, help prevent those vicious cycles we discussed above: #1 Have a portion of whole grain carbohydrates paired with a source of healthy fat (olives, nuts, seeds, avocado, olive oil-based dressing, etc.) or fiber (think veggies) and a source of protein at each meal. The fats and protein will help slow the absorption of the carbohydrates, meaning a more gentle insulin response. #2 Leave about two hours after your last meal before going to bed. After a meal, no matter how well balanced, you will have an increase in blood sugar and insulin. Leaving that time between eating and sleeping will allow your blood sugars and insulin to re- stabilise after the meal so that melatonin production can ramp up again. #3 Variety! The wider the variety of plant foods you can get in your diet, the more diverse and happy your gut microbiome will be. The happier your gut microbiome, the more serotonin you can produce, which means more is available for conversion to melatonin in the evenings. Love Sophie x
HOLA SOBER | MADRID
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