Why balanced meals could be the key to a great night’s sleep

You may know that high-carb foods impact your glucose levels. But did you know that they can also play a role in the quality of your sleep?

When you eat a meal that’s mostly simple carbs without balancing it with protein, fiber and healthy fats, you risk having a poor night’s sleep.^1,2 This can lead to a disruption in your glucose levels and increase your chance of glucose spikes and dips.³ This can set you up for a cycle of poor sleep -> poor glucose management -> poor sleep, etc.

But with some simple changes, you can avoid the cycle. Here’s why eating balanced meals in the evening promotes healthy glucose levels and can set you up for a good night’s sleep.

How do glucose levels affect sleep?

Studies have shown that steady glucose levels may lead to better sleep,^2,4 and in turn, better sleep can help keep your glucose steady.³

Although researchers aren’t sure exactly how your glucose levels affect your sleep, one possibility is that when you eat a meal high in refined carbs, it can spike your glucose levels. This signals your body to release extra insulin to deal with the excess glucose, which results in your glucose level dipping significantly.

In response to this dip, your body may release stress hormones like cortisol and adrenaline, which could be the culprit behind a poor night’s sleep.^2,6,7

Whatever the case may be, we know that your glucose impacts your sleep, and what you eat affects your glucose. So, by making simple tweaks and eating a balanced meal in the evening, you can set yourself up for a better chance of steady glucose levels and a good night’s sleep.

What does a balanced meal look like?

Instead of eating meals centered around refined or starchy carbs (like pasta with garlic bread), aim for a balanced plate built around the essentials: high-quality protein, fiber-rich vegetables, and healthy fats.

This trio can support even more stable glucose responses and help to avoid the sharp spikes that can come from eating “naked carbs” (carbohydrates on their own).^8,9

Here’s one formula you can follow for creating a balanced plate:

• Fill ½ of your plate with non-starchy vegetables, such as asparagus, Brussels sprouts, peppers, or cooked greens.

• Fill ¼ of the plate with complex carbohydrates, such as sweet potatoes, brown rice, quinoa, or lentils.

• Fill ¼ of the plate with high-quality protein, such as chicken, fish, or tofu.

• Add some healthy fat across all three sections, such as olive oil, nuts, seeds, or avocado.

It’s worth noting that balanced plates can look different for everyone.

Specifically, the amount of carbs that works for you will depend on your personal carb tolerance glucose response. You may need to experiment with different types and amounts of carbs to find out what will give you a balanced plate.

Tracking your glucose with Lingo, a continuous glucose monitor (CGM), can help you see how your meal choices and different types of food impact your glucose levels.

Dinner ideas for better sleep

Choosing balanced meals at dinner can help support stable glucose levels overnight, which may make it easier to fall asleep and improve your sleep quality.⁵

Glucose-friendly recipes:

• Turkey meatballs with orzo and simple Greek salad

• Cheesy shrimp and spaghetti squash “pasta”

• Smoked salmon and egg salad

Other balanced meal ideas:

• Grilled chicken, non-starchy mixed vegetables, and lentils, with a salad as a starter

• Ham and mushroom omelet with a side salad with avocado and seeds

• Grilled salmon sprinkled with lemon juice over lentils and paired with roasted peppers, squash, and tomatoes

• Vegetable curry with tofu served with quinoa

7 evening eating habits for better sleep

In addition to eating a balanced meal, the following tips for dinnertime can help keep your glucose levels steady and set you up for a good night’s sleep:

1. Prioritize eating the protein or fiber on your plate first where you can. This can lead to less of a glucose rise after the meal.¹⁰

2. Limit spicy foods and greasy, fatty foods. Too much can lead to indigestion or acid reflux.¹¹

3. Get moving after dinner. Even a 10-minute walk after your meal can help manage glucose levels.^12,13

4. Try to avoid stressors in the evening and make dinner a relaxing event. This is because excess cortisol (the stress hormone) can affect glucose levels.⁶

5. Allow your food time to digest before going to sleep. Aim to finish your dinner about three hours before bedtime for better sleep.¹⁴

6. Skip the wine or cocktail with dinner. Alcohol disrupts your circadian rhythm, preventing you from getting quality sleep. Plus, high-carb drinks like sugary cocktails can lead to a spike at night.^15,16

7. Pass on high-sugar desserts. Doing so can help you avoid a late-night spike. If you want to satisfy a sweet tooth, try eating fresh fruit or a smaller serving after your balanced meal to reduce the glucose spike.¹⁰

Getting enough quality hours of sleep is crucial for overall health. Adults should aim for 7 to 9 hours each night.¹⁷

Not only will poor sleep take its toll on your energy, immune system, and brain power,^18,19 it can negatively impact metabolic health.

Not getting enough sleep is likely to increase insulin resistance while also messing with the body’s hunger and fullness signals.^20,3

A final note from Lingo

Enjoying a healthy, balanced dinner can go a long way to help you avoid a glucose spike and set yourself up for a restorative night of sleep. Remember to prioritize protein, non-starchy vegetables, and healthy fats before your complex carbohydrates.

With Lingo, you can see how certain meals and portions impact your glucose levels, and learn healthier habits that can lead to steady glucose and better sleep.

^{ALB-02501 v2.0}