Refined carbohydrates and insomnia Scientists find worrying link

Top scientists from the Columbia University Vagelos College of Physicians and Surgeons have found that your diet may be party to blame for insomnia.

Anyone who's ever tossed and turned trying to fall asleep knows it can be a frustrating thing. But for people with insomnia, or roughly 10% of the adult population, lack of sleep can become debilitating.

The study Published Wednesday in the American Journal of Clinical Nutrition, the analysis found that postmenopausal women who consumed a diet high in refined carbohydrates particularly added sugars were more likely to develop insomnia.

The researchers believe that rapid spikes and troughs in blood sugar after eating refined carbs may trigger the sleeping disorder.

That’s according to researchers who culled data from 50,000 food diaries from the Woman’s Health Initiative study. Their investigation showed that postmenopausal women who eat more highly refined carbohydrates are more likely to develop insomnia than women whose diet includes more fiber-rich foods.

“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,” study author Dr James Gangwisch said.

"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."

Some 30 percent of American adults experience insomnia.

In general, highly refined carbohydrates such as added sugars, white bread, white rice and soda have a higher glycemic index. Consuming foods with these carbs can cause more rapid increases in blood sugar levels.

Medical conditions like asthma, back pain and depression can be to blame, as well as shift work, napping and certain medications, the National Sleep Foundation reports. When it comes to our diet, alcohol, caffeine and heavy meals are all recognised triggers.

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.

“Whole fruits contain sugar, but the fiber in them slow the rate of absorption to help prevent spikes in blood sugar,” says Gangwisch. “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.”

Chronic insomnia can lead to a lot of other issues, like depression and hypertension, so for those suffering, getting enough sleep is paramount. Additionally, the study points out that women are more likely to develop insomnia.

“Insomnia is often treated with cognitive behavioural therapy or medications, but these can be expensive or carry side effects,” Dr Gangwisch said.

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.