Ashwin Lewis
There is a well-documented link between low-carb diets and insomnia. Many people who start a low-carb diet experience difficulty sleeping. This is often due to high levels of Fat Storing Hormone, which can cause a person to enter a hypoglycemic state at night, triggering stimulating hormones like cortisol and adrenaline. Additionally, low-carb diets can reduce the body's production of serotonin, which is needed to produce melatonin, the sleep hormone. However, some people find that eating their carbiest meal before bed helps them sleep.
| Characteristics | Values |
|---|---|
| Cause | Fat Storing Hormone resistance |
| Cause | Lack of serotonin in the brain |
| Cause | Low blood sugar |
| Cause | High levels of tyrosine |
| Solution | Wait for body to adjust |
| Solution | Eat carbs closer to bedtime |
| Solution | Maintain a bedtime ritual |
| Solution | Reserve bed for sleeping only |
| Solution | Take magnesium supplements |
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What You'll Learn
Low-carb diets and insomnia
Adopting a low-carb diet can be a wise choice for many who seek weight loss or relief from certain health afflictions. However, insomnia may occur as an unexpected side effect of this new dietary regime. This is often referred to as "keto insomnia".
Keto insomnia is a problem many people face when they first start the keto diet. As the body begins to lack carbohydrates, it also begins to lack the essential hormones to produce melatonin. A lack of carbohydrates means your body is starved of L-tryptophan, which enables your body to produce melatonin. Melatonin is produced by inhibiting the production of serotonin at night, so while your body is making serotonin, it's not producing enough melatonin to help you sleep. In addition, a low-carb diet tends to reduce the body's production of insulin, possibly wreaking havoc on your sleep patterns.
However, keto insomnia isn't something that lasts the entirety of the ketogenic diet. Once your body gets used to your new eating habits, you won't have as much trouble sleeping. People usually only experience keto insomnia when they first start participating in the keto diet.
If you are dealing with sleepless nights and insomnia, there are a few things you can do to manage keto insomnia and improve your sleep quality:
- Make your bed off-limits for anything other than sleeping. If you want to snack or watch TV, do it in another room.
- Get at least 30 minutes of natural light early in the day.
- Maintain a consistent sleep schedule – even on weekends.
- Gradually reduce your carb intake until you reach your goal. While this strategy won’t kick-start your diet as quickly as going cold turkey, it will help your body adjust more efficiently.
- Be mindful of when you consume carbs. By taking in carbs closer to bedtime, you can expect higher serotonin levels when it’s time to go to sleep.
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Fat Storing Hormone resistance
Carbohydrates are a key energy source for the brain, muscles, and nervous system. They are also important for sleep. A low-carb diet can lead to insomnia, which is an unexpected side effect of this dietary regime. This is due to the subtle chemical changes that result from reducing carbohydrates.
To improve sleep while on a low-carb diet, it is important to establish a bedtime ritual and introduce soothing activities, such as reading or listening to music. It is also recommended to make the bed only for sleeping and to do other activities, such as snacking or watching TV, in another room.
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Carbohydrates and serotonin levels
Carbohydrates are a key energy source for the brain, muscles, and nervous system. They are essential for effective dieting and a good mood. The consumption of a carbohydrate-rich, protein-poor meal or snack can increase the synthesis of the brain neurotransmitter serotonin. Serotonin-releasing brain neurons are unique in that the amount of neurotransmitter they release is controlled by food intake. Carbohydrate consumption increases serotonin release via insulin secretion and the "plasma tryptophan ratio".
Women have much less serotonin in their brains than men, so a serotonin-depleting diet will make women feel irritable. "There are people we call carbohydrate cravers who need to eat a certain amount of carbohydrates to keep their moods steady," said Wurtman, co-founder of Adura, a weight-management company. "Carbohydrate cravers experience a change in their mood, usually in the late afternoon or mid-evening. And with this mood change comes a yearning to eat something sweet or starchy."
Low-carb diets have been shown to help people lose weight and burn fat. However, insomnia may occur. A 2022 study published in the journal Nutrients found that disruptions in the quantity or quality of sleep led to greater caloric intake among participants, especially for snacks high in carbs and fat. When you miss out on rest, your body needs another source of fuel to keep going, which can cause cravings for refined carbs that will deliver a quick hit of energy.
If you've been dealing with Fat Storing Hormone resistance for a long time, you might find yourself having trouble sleeping at night when starting to eat a low-carb diet. You might find that you can't sleep without carbs. That's because you still have high Fat Storing Hormone levels but not very many carbohydrates, and so you can get into a hypoglycemic state at night-time. That ultimately triggers stimulating hormones like cortisol and adrenaline.
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The role of cortisol and adrenaline
Adopting a low-carb diet can be beneficial for weight loss and relief from certain health issues. However, it can also lead to insomnia and other sleep issues. This is often due to Fat Storing Hormone resistance, which can cause high levels of Fat Storing Hormone and low blood sugar at night. This triggers the release of stimulating hormones such as cortisol and adrenaline, which can disrupt sleep.
Cortisol and adrenaline are hormones produced by the adrenal glands. They are often associated with stress and high-energy situations. While these hormones are crucial for survival, they can also impact sleep when released at night.
Cortisol, also known as the stress hormone, plays a key role in the body's response to stress. It is released by the adrenal glands in response to various physical and mental stressors. Cortisol levels follow a daily rhythm, with lower levels at night to facilitate sleep and higher levels in the morning to promote wakefulness. Elevated cortisol levels can lead to increased blood pressure and other health issues.
Adrenaline is another crucial hormone produced by the adrenal glands and some neurons in the central nervous system. It is rapidly released into the blood during stressful or dangerous situations, triggering the body's fight-or-flight response. Adrenaline increases strength, performance, and awareness while reducing the body's ability to feel pain. It also causes a release of glucose, providing the body with energy to respond to perceived threats. However, when released at night due to low blood sugar, it can disrupt sleep and cause restlessness.
The release of cortisol and adrenaline in response to low blood sugar caused by a low-carb diet can explain the sleep disturbances some people experience. These hormones, particularly adrenaline, are designed to energize and prepare the body for action, which is counterproductive when trying to sleep.
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Strategies for better sleep on a low-carb diet
Adopting a low-carb diet can be a wise choice for many who seek weight loss or relief from certain health afflictions. However, insomnia may occur as a side effect of this new dietary regime. Here are some strategies to improve sleep quality while on a low-carb diet:
Understand the connection between carbs and sleep:
Recognize that carbohydrates are a key energy source for your brain, muscles, and nervous system. They include sugars, starches, and fiber and can be categorized into simple and complex carbs. Simple carbs are quickly broken down by the body, leading to rapid blood sugar spikes and not keeping you full for long. On the other hand, complex carbs are broken down more slowly, promoting a sense of fullness and stable blood sugar levels.
Gradual transition:
Instead of eliminating carbs completely, allow your body to adjust gradually to the chemical changes that will occur. Each day, reduce your carb intake by a few dozen grams until you reach your desired goal. This approach helps your body adjust more efficiently, and within a few weeks, you should notice an improvement in your sleep.
Timing of carb consumption:
Be mindful of when you consume carbohydrates. By taking in carbs closer to bedtime, you can expect higher serotonin levels when it's time to sleep. While high-carb breakfast foods can give you an energy boost in the morning, saving those carbs for later will enhance the quantity and quality of your sleep.
Consistent bedtime routine:
Establish a consistent nightly routine filled with healthy habits and activities that relax you. Introduce something mellow, such as soothing music or reading a book, into your schedule, and stick to it. This helps signal to your body that it's time to wind down and prepare for sleep.
Physical activity:
Increase your physical activity during the day, as it can help improve your sleep quality at night. However, avoid exercising within several hours of bedtime, as it may have the opposite effect and make it harder to fall asleep.
Choose healthy carbs:
When consuming carbs, opt for healthy and complex carbohydrates like fruits, vegetables, whole grains, and beans. These carbs can help regulate blood sugar levels and provide your body with essential nutrients.
Manage stress and screen time:
Consider factors other than diet that could be impacting your sleep, such as stress or excessive screen time before bed. Reducing stress and limiting screen exposure, especially close to bedtime, can improve your sleep quality.
Patience and consultation:
Remember that the transition to a low-carb diet can take time for your body to adjust. Be patient and understand that it may take months or even a year for your body to fully stabilize. If you continue to experience sleep difficulties, consult a healthcare professional for personalized advice and guidance.
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Frequently asked questions
There is a link between low-carb diets and insomnia. This could be due to the quality of the foods you're choosing, or because your body requires insulin to convert tryptophan into serotonin, which is then needed to produce melatonin, the sleep hormone.
Try to eat your carbs closer to bedtime, as this will increase serotonin levels when it's time to sleep. You could also try a magnesium supplement, such as Natural Calm or Mellow Mag.
You may have high levels of the Fat Storing Hormone, which can cause your blood sugar to drop too low in the middle of the night. This triggers the release of cortisol and adrenaline, which can keep you awake.
It can take months or even a year of a low-carb diet to fully stabilize your Fat Storing Hormone levels. However, some people report that their sleep improved after just 10 days.
Make your bed a place only for sleeping. If you want to snack or watch TV, do it in another room. Try to stick to a regular bedtime routine, and avoid caffeine and screen time before bed.
