Hormonal
Consumption of high glycemic index (GI) carbohydrates four hours before bedtime significantly reduces sleep onset latency compared to low GI meals or meals consumed closer to bedtime.
If you struggle to fall asleep, try eating a carbohydrate-rich meal with a high glycemic index about four hours before you plan to sleep. This timing allows insulin to help clear competing amino acids from your blood, making it easier for tryptophan to reach your brain and promote sleep. Avoid eating this specific type of meal right before bed, as it may delay sleep onset.
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].
Why this rating
Based on a single cited study with a small sample size implied by the context of a review paper, though the p-value is significant.
Source
Sleep and Nutrition Interactions: Implications for Athletes
Rónán Doherty et al. · Nutrients · 2019
DOI 10.3390/nu11040822
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