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Cited by 274Sleep and related disordersSleep and Wakefulness ResearchCircadian rhythm and melatonin

High-glycemic-index carbohydrate meals shorten sleep onset

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Afaghi, Ahmad, O'Connor, Helen, Chow, Chin Moi·2007·The American Journal of Clinical Nutrition
DOI 10.1093/ajcn/85.2.426
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Abstract

Background Dietary carbohydrate intake has been shown to increase the plasma concentration of tryptophan, a precursor of serotonin and sleep-inducing agent.Objective To investigate the role of carbohydrate in sleep induction, we explored the effect of glycemic index (GI) and meal time on sleep in healthy volunteers.Design We compared the effect of high- and low-GI carbohydrate-based meals ingested 4 h before bedtime on sleep quality. We also evaluated the effect of the timing of high-GI meals (4 h compared with 1 h) on sleep quality. Twelve healthy men (aged 18-35 y) were administered standard, isocaloric (3212 kJ; 8% of energy as protein, 1.6% of energy as fat, and 90.4% of energy as carbohydrate) meals of either Mahatma (low GI = 50) or Jasmine (high GI = 109) rice 4 h before their usual bedtime. On another occasion, the high-GI meal was given 1 h before bedtime. The participants underwent a familiarization night followed by 3 test nights in random order 1 wk apart.Results A significant (P = 0.009) reduction in the mean (+/-SD) sleep onset latency (SOL) was observed with a high-GI (9.0 +/- 6.2 min) compared with a low-GI (17.5 +/- 6.2 min) meal consumed 4 h before bedtime. The high-GI meal given 4 h before bedtime showed a significantly shortened SOL compared with the same meal given 1 h before bedtime (9.0 +/- 6.2 min compared with 14.6 +/- 9.9 min; P = 0.01). No effects on other sleep variables were observed.Conclusions We showed that a carbohydrate-based high-GI meal resulted in a significant shortening of SOL in healthy sleepers compared with a low-GI meal and was most effective when consumed 4 h before bedtime. The relevance of these findings to persons with sleep disturbance should be determined in future trials.

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Crossref · 10.1093/ajcn/85.2.426

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  • A high glycaemic index evening meal reduces sleep onset latency.

    “Nutrients such as carbohydrate (high glycaemic index evening meal reduced sleep onset latency)”

    From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [44]

  • Carbohydrate consumption increases plasma tryptophan concentrations.

    “Carbohydrate consumption has been shown to increase plasma tryptophan concentrations [44].”

    From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [44]

  • A high GI meal consumed four hours before bed significantly (p = 0.009) reduced sleep onset latency (9.0 ± 6.2 min) compared to a low GI meal (17.5 ± 6.2 min) and the same meal consumed 1 hour before bed (14.6 ± 9.9 min).

    “A high GI meal consumed four hours before bed, significantly (p = 0.009) reduced sleep onset latency (9.0 ± 6.2 min) compared to a low GI meal (17.5 ± 6.2 min) and the same meal consumed 1 hour before bed (14.6 ± 9.9 min) [44].”

    From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [44]

  • Glycaemic index affects sleep onset latency.

    “GI has been shown to affect sleep onset latency (length of time of the transition from wake to sleep) [44].”

    From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [44]

  • Magnesium is important for the production of the enzyme N-acetyltransferase, which converts 5-HT into N-acetyl-5-hydroxytryptamine, which can then be converted to melatonin.

    “Magnesium is important for the production of the enzyme N-acetyltransferase which converts 5-HT into N-acetyl-5-hydroxytryptamine, which can then be converted to melatonin [44].”

    From Sleep and Nutrition Interactions: Implications for Athletes (2019) · cites this paper as [44]

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Authors
Afaghi, A., O'Connor, H., & Chow, C. M.
Affiliations
The University of Sydney (AU)
Corresponding author
Chow, Chin Moi
ORCID
Venue
The American Journal of Clinical Nutrition
Publisher
Elsevier BV
Published
2007-02
Volume
85
Issue
2
Pages
426-430
ISSN
0002-9165 (ISSN-L)
DOI
10.1093/ajcn/85.2.426
OpenAlex
W1937262273
Cited by
274
References
36
Citations by year
2026: 21 · 2025: 18 · 2024: 25 · 2023: 30 · 2022: 30 · 2021: 21 · 2020: 29 · 2019: 15 · 2018: 7 · 2017: 9 · 2016: 15 · 2015: 6 · 2014: 8 · 2013: 6 · 2012: 8
FWCI
4.71
Type
journal article
Language
en
Open access
Licence
Locations
  • American Journal of Clinical Nutrition (publishedVersion)
  • PubMed (publishedVersion)
Topics
  • Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and related disorders
  • Life Sciences › Neuroscience › Cognitive Neuroscience › Sleep and Wakefulness Research
  • Life Sciences › Neuroscience › Endocrine and Autonomic Systems › Circadian rhythm and melatonin
Keywords
glycemic index, carbohydrate meal, sleep latency, tryptophan, serotonin, sleep induction, meal timing, rice, jasmine rice, sleep quality
MeSH terms
Adolescent, Adult, Blood Glucose, Dietary Carbohydrates, Female, Humans, Hunger, Male, Satiation, Sleep Stages, Glycemic Index

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