Core Insights - Insufficient carbohydrate intake, particularly at dinner, may lead to insomnia, which cannot be easily remedied by supplements [1] - Consuming starchy foods can help prevent insomnia by improving sleep onset speed, duration, and continuity [2] Group 1: Carbohydrates and Sleep - Multiple studies have confirmed a relationship between carbohydrate intake and sleep quality, including sleep onset speed and total sleep time [2] - A lack of carbohydrates can lead to hunger at night, negatively impacting sleep quality [6] Group 2: Protein Intake - While moderate protein intake can aid sleep, excessive protein consumption may have the opposite effect due to its stimulating properties [4] - High protein and fat foods digest slowly, increasing gastrointestinal burden at night and affecting sleep quality [5] Group 3: Recommended Carbohydrate Intake - Adults with light physical activity should consume 200-300 grams of grains daily, measured before cooking [8] - For light activity women, approximately 200 grams of grains is recommended, while men should aim for about 300 grams, with adjustments for higher activity levels [8] Group 4: Overall Recommendations - Improving sleep quality may be as simple as increasing carbohydrate intake at dinner, such as adding half a bowl of rice [10]

Group 1 - Insomnia has become a common issue for many people, often linked to insufficient carbohydrate intake, particularly at dinner, which can lead to sleep disturbances [1][9] - Studies indicate that higher intake of quality carbohydrates is associated with improved sleep quality, while diets low in carbohydrates may increase the risk of insomnia [2][6] - Consuming starch-rich foods can help stabilize blood sugar levels, preventing nighttime awakenings due to low blood sugar [9][14] Group 2 - A balanced diet including adequate carbohydrates is essential for maintaining energy levels and preventing fatigue, which can arise from insufficient caloric intake [11][12] - The recommended daily intake of grains for adults engaging in light physical activity is 200-300 grams, which should be adjusted based on individual activity levels [16][18] - Eating sufficient carbohydrates, particularly whole grains, can enhance sleep quality and overall health, while also preventing weight gain [10][20][21]