The best way to manage emotional dysregulation on ADHD's is a good nights sleep.
- Jocelyn McTavish
- May 18
- 6 min read
Does eating a small high protein with fat snack 1 hr before bed showing to aid in sleeping in those with ADHD?
Yes, consuming a small, protein- and healthy fat-rich snack before bed can help stabilize blood sugar levels and reduce early morning cortisol spikes, which may cause you to wake up between 3–5 a.m.
When we do wake our thoughts go directly to our unresolved thoughts, so naturally we feel it's these thoughts that are our Chatty-Cathy brains waking us with thoughts we didn't resolve during the day or that we maybe ruminating on. Not always true.
During the night, blood sugar levels naturally decline. In individuals with ADHD or heightened stress responses, this drop can trigger the release of cortisol and adrenaline, leading to early morning awakenings. A balanced bedtime snack can help maintain stable blood sugar levels, potentially preventing these cortisol-induced wake-up mechanism.
Those with ADHD run on cortisol 24/7 and research suggests that individuals with ADHD may experience lower cortisol levels, not higher, compared to neurotypicals, particularly in the morning and overall. While there is some evidence that individuals with ADHD may exhibit a less robust cortisol response to stress, it's not yet established that they have greater cortisol spikes for drops in blood sugar. In fact, some studies suggest that those with ADHD may have blunted cortisol responses compared to neurotypicals, indicating a potential dysregulation of the HPA axis.
In individuals with ADHD, cortisol dysregulation, particularly concerning sleep, can significantly impact insulin function. Elevated cortisol levels, especially in the evening, can disrupt sleep patterns, leading to sleep disturbances and potentially reducing insulin sensitivity. This disruption can further exacerbate metabolic issues, as cortisol impacts glucose metabolism and insulin release.
Sleep and ADHD can seem to be illusive, and the less sleep anyone with ADHD has the greater the emotional dysregulation. So far the patients I have been recommending these recipes to have had less awake time and increased restorative sleep. Just from adding something to your nighttime routine.
Here's a more detailed explanation:
1. Cortisol and Sleep in ADHD:
Individuals with ADHD often experience sleep disturbances, including delayed sleep onset, insomnia, and fragmented sleep.
Cortisol, a stress hormone, normally peaks in the morning and declines throughout the day to promote sleep.
In ADHD, cortisol levels may be lower in the morning and higher in the evening, leading to difficulty waking up and staying asleep.
These sleep disruptions can impact overall health, including metabolism and insulin function.
2. Impact of Cortisol on Insulin:
Cortisol can directly suppress insulin secretion from the pancreas.
It also reduces the production of glucagon-like peptide-1 (GLP-1), which further decreases insulin secretion.
Elevated cortisol can increase glucose production in the liver through glycogenolysis and gluconeogenesis, potentially leading to higher blood sugar levels.
Prolonged exposure to high cortisol can decrease insulin sensitivity, making it more difficult for cells to use glucose for energy, which can contribute to insulin resistance.
3. ADHD, Metabolic Dysregulation, and Insulin Resistance:
ADHD is increasingly recognized to be associated with metabolic disorders, including insulin resistance and diabetes.
The link between ADHD, sleep disturbances, and metabolic changes suggests a bidirectional relationship, where poor sleep and elevated cortisol can worsen metabolic health.
This can lead to a cycle where sleep disturbances worsen metabolic issues, and metabolic issues further disrupt sleep.
In essence, cortisol dysregulation in ADHD, particularly related to sleep, can negatively impact insulin function by suppressing insulin release, increasing glucose production, and potentially reducing insulin sensitivity. This can contribute to the metabolic challenges often seen in individuals with ADHD, highlighting the importance of addressing sleep and stress management in ADHD treatment.
Opt for snacks that combine protein and healthy fats to support blood sugar stability overnight. Here are some options:
Nut Butter with Apple Slices: Provides a mix of healthy fats, protein, and fiber.
Cottage Cheese with Berries: Offers casein protein for sustained release and antioxidants.
Greek Yogurt with Chia Seeds: Combines protein with omega-3 fatty acids.
Hard-Boiled Egg with Whole Grain Crackers: Delivers protein and complex carbohydrates.
Almonds or Pumpkin Seeds: Contain healthy fats, protein, and magnesium.
Snacks designed to be low in sugar and high in nutrients that promote satiety can help manage bedtime blood sugar control.
Below are variations on full fat cottage cheese and Siggi's high protein plain yogurt mixture that supports blood sugar levels during the sleeping hours.
These can be eaten anytime during the day as well, home from school snacks, frozen into popsicles, made into overnight oat mixtures with your choice of flavours.
Try these variations on a High Protein Cottage Cheese & Yogurt Pot
Blended smooth cottage cheese allows for compliance as the texture can sometimes be an issue, along with Siggi's high protein plain yogurt offers a high protein option with good amounts of healthy fat.
The protein powder I recommend is Vega or Genuine Health Fermented Protein Powder. I have found over the years that children and women tend to digest these better brands over Whey protein. In my practice I have seen that Whey can lead to gastric upset, such as gas, bloating and cramping. Which is not an attractive side effect your want from food.
The agave nectar in these recipes are not enough to disturb your sleep but enough to make compliance of consuming the snack palatable.
The whipped cream is unsweetened, and adds a fun light fluffy topping. And let's face it, who doesn't love whipped cream??
Chocolate Cottage Cheese Pot
Ingredients:
½ C 4% Cottage cheese blended
¼ C Siggis plain high protein yogurt
2 tbsp Organic dark cacao powder
1 tbsp Agave nectar
1 tbsp Almond milk
½ C Scoop chocolate or vanilla protein powder (optional)
Directions: Blend cottage cheese until smooth, mix in other ingredients. Pour into two 1C ramekins, cover and refrigerate. Serve with whipped cream and berries.
Lemon Cottage Cheese Pot
Ingredients:
½ C 4% Cottage cheese blended
¼ C Siggis plain high protein yogurt
Zest from two Fresh lemons
1 tbsp Agave nectar
Juice of One lemon
3 tbsp Vanilla protein powder (optional)
Directions: Blend cottage cheese until smooth, mix in other ingredients. Pour into two 1C ramekins, cover and refrigerate. Serve with whipped cream. This can separate so eating it within hours is recommended, although it can stir back together.
Berry Cottage Cheese Pot
Ingredients:
½ C 4% Cottage cheese blended
¼ C Siggis plain high protein yogurt
1/3 C Mashed raspberries or blueberries, fresh or frozen
2 tbsp Agave nectar
1/2 tbsp Ground chia seeds
1/2 tbsp Ground flax seeds
2 tbsp Vanilla protein powder (optional)
Directions: Blend cottage cheese until smooth, mix in other ingredients. Pour into two 1C ramekins, cover and refrigerate. Serve with whipped cream and fresh raspberries.
Coconut Banana Anti-Inflammatory Cottage Cheese
Ingredients:
½ C 4% Cottage cheese blended
¼ C Siggis plain high protein yogurt
2 tbsp Unsweetened desiccated coconut
1/2 tsp Turmeric
Tiny pinch of Black pepper (aids in absorption of turmeric anti-inflammatory properties)
2 tbsp Agave nectar
2 tbsp Vanilla protein powder (optional)
¼ fresh Ripe banana, sliced
Directions: Blend cottage cheese until smooth, mix in other ingredients. Pour into two 1C ramekins, cover and refrigerate. Serve with whipped cream and unsweetened desiccated coconut and sliced bananas.
Almond Butter Cottage Cheese Pot
Ingredients:
½ C 4% Cottage cheese blended
¼ C Siggis plain high protein yogurt
2 tbsp Almond butter
1 tbsp Organic dark cacao powder
1/4 C Quick cook oats
2 tbsp Agave nectar
2 tbsps Vanilla or chocolate protein powder (optional)
Directions: Blend cottage cheese until smooth, mix in other ingredients. Pour into two 1C ramekins, cover and refrigerate. Serve with whipped cream and fresh banana slices.
Good Fats Cottage Cheese Pot
Ingredients:
½ C 4% Cottage cheese blended
¼ C Siggis plain high protein yogurt
¼ C Pistachios, crushed to mix
3 leaves of Fresh mint, diced
1 tbsp Crushed Pistachios, crushed to garnish
1 tbsp Agave Nectar
2 tbsp Vanilla protein powder (optional)
Directions: Blend cottage cheese until smooth, mix in other ingredients. Pour into two 1C ramekins, cover and refrigerate. Serve with whipped cream and sprinkle of pistachios with mint.
Overnight Oats Cottage Cheese Pot
Ingredients:
½ C 4% Cottage cheese blended
¼ C Siggis plain high protein yogurt
1/2C Fresh fruit, mangoes, blueberries, raspberries
1 tbsp Agave Nectar 1
1 tbsp Ground flax (or mix 1/2tbsp ground chia and flax)
2 tbsp Almond Milk
1/2 C Quick Cooking oats
2 tbsp Vanilla protein powder (optional)
Directions: Blend cottage cheese until smooth, mix in other ingredients. Pour into two 1C ramekins, cover and refrigerate. Serve with whipped cream and sprinkle of pistachios with mint.
Drop me a line and let me know how these recipes add to your quality of sleep. Send me pictures of your own concoctions. Love to hear your feedback!
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