WE'VE all experienced them - those restless nights where we spend hours tossing and turning relentlessly trying to get some sleep.
In fact, as many as 16 million adults in the UK are plagued by insomnia.However, new research may finally give an insight into why so many people are struggling to get those much-needed zzzs.
Top scientists, from the Columbia University Vagelos College of Physicians and Surgeons, have found that your diet may be party to blame for insomnia.
Scientists believe your diet makes all the difference between a good night’s sleep and a bad one Credit: Getty - Contributor
Postmenopausal women who consume a diet high in refined carbohydrates, particularly added sugars, are more likely to develop insomnia, they found.
This is because refined carbs such as white bread, white rice, added sugars and fizzy drinks have a higher glycaemic index, the rating system for foods containing carbs, and cause a more rapid increase in blood sugar.
The study's lead author Professor James Gangwisch said: "When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep.
"Whole fruits contain sugar, but the fibre in them slow the rate of absorption to help prevent spikes in blood sugar.
"This suggests that the dietary culprit triggering the women's insomnia was the highly processed foods that contain larger amounts of refined sugars that aren't found naturally in food."
The results came after the researchers gathered data from more than 50,000 participants in the Women's Health Initiative who had completed food diaries.
Prof Gangwisch now says that by identifying the foods that trigger insomnia - people might be able to find a more straightforward way of curing the condition.
Writing in The American Journal of Clinical Nutrition, he said: "Insomnia is often treated with cognitive behavioural therapy or medications, but these can be expensive or carry side effects.
"By identifying other factors that lead to insomnia, we may find straightforward and low-cost interventions with fewer potential side effects."
Previous studies have explored a possible link between refined carbohydrates and insomnia, but results have been inconsistent.
And because the studies didn't follow individuals over time, it's not clear if a diet that's high in refined carbs triggered the onset of insomnia, or if insomnia caused individuals to eat more sweets.
Prof Gangswich is now calling on further studies to be taken out to determine if increasing the amount of whole foods would prevent insomnia.
He concluded: "Based on our findings, we would need randomised clinical trials to determine if a dietary intervention, focused on increasing the consumption of whole foods and complex carbohydrates, could be used to prevent and treat insomnia."
This is because refined carbs such as white bread, white rice, added sugars and fizzy drinks have a higher glycaemic index, the rating system for foods containing carbs, and cause a more rapid increase in blood sugar.
Increase in blood sugar
On the other hand, those who eat high amounts of vegetables, fibre, and whole fruit were less likely to develop problems with the condition.The study's lead author Professor James Gangwisch said: "When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep.
"Whole fruits contain sugar, but the fibre in them slow the rate of absorption to help prevent spikes in blood sugar.
"This suggests that the dietary culprit triggering the women's insomnia was the highly processed foods that contain larger amounts of refined sugars that aren't found naturally in food."
Refined carbohydrates
Since most people, not just postmenopausal women, experience a rapid rise in blood sugar after eating refined carbohydrates, the authors suspect that these findings may also hold true in a broader population.Prof Gangwisch now says that by identifying the foods that trigger insomnia - people might be able to find a more straightforward way of curing the condition.
Writing in The American Journal of Clinical Nutrition, he said: "Insomnia is often treated with cognitive behavioural therapy or medications, but these can be expensive or carry side effects.
"By identifying other factors that lead to insomnia, we may find straightforward and low-cost interventions with fewer potential side effects."
Previous studies have explored a possible link between refined carbohydrates and insomnia, but results have been inconsistent.
And because the studies didn't follow individuals over time, it's not clear if a diet that's high in refined carbs triggered the onset of insomnia, or if insomnia caused individuals to eat more sweets.
Prof Gangswich is now calling on further studies to be taken out to determine if increasing the amount of whole foods would prevent insomnia.
He concluded: "Based on our findings, we would need randomised clinical trials to determine if a dietary intervention, focused on increasing the consumption of whole foods and complex carbohydrates, could be used to prevent and treat insomnia."
What is insomnia?
Insomnia means you regularly have problems sleeping.
You have insomnia if you regularly:
The most common causes are:
Insomnia usually gets better by changing your sleeping habits.
https://www.thesun.co.uk/fabulous/10538861/diet-blame-insomnia-scientists-worrying-link/
You have insomnia if you regularly:
- Find it hard to go to sleep
- Wake up several times during the night
- Lie awake at night
- Wake up early and cannot go back to sleep
- Still feel tired after waking up
- Find it hard to nap during the day even though you're tired
- Feel tired and irritable during the day
- Find it difficult to concentrate during the day because you're tired
The most common causes are:
- Stress, anxiety or depression
- Noise
- A room that's too hot or cold
- Uncomfortable beds
- Alcohol, caffeine or nicotine
- Recreational drugs like cocaine or ecstasy
- Jet lag
- Shift work
Insomnia usually gets better by changing your sleeping habits.
https://www.thesun.co.uk/fabulous/10538861/diet-blame-insomnia-scientists-worrying-link/
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