Ashwin Lewis
The keto diet can have a significant impact on your sleep, both positive and negative. In the short term, the keto diet can cause interrupted sleep and insomnia. This is due to the fact that carbohydrates are typically the body's main source of energy, supplying it with glucose, which helps the amino acid L-tryptophan enter the brain. L-tryptophan assists with the production of serotonin, a neurotransmitter known for calming the body and contributing to better sleep. However, long-term, the keto diet may improve your sleep, with people on the keto diet reporting deeper sleep than those who aren't. So, do you need to sleep more during the initial stages of ketosis? The answer is yes, as your body adjusts to its new diet.
| Characteristics | Values |
|---|---|
| Cause | Transitioning from a carbohydrate-burning to a fat-burning state |
| Common symptoms | Difficulty falling asleep, difficulty staying asleep, fatigue or sleepiness during the day, low energy, increased stress and irritability |
| Duration | Up to 4 weeks |
| Potential complications | Poor performance at work or in school, difficulty concentrating, increased negative mood and anxiety, higher appetite, increased risk of catching a cold, increased risk of making mistakes and getting into an accident |
| Prevention/management strategies | Gradually reduce carbohydrates, consume carbs later in the day, get enough electrolytes, eat keto-friendly foods with nutrients that promote better sleep, follow a consistent sleep schedule, exercise regularly but avoid doing it close to bedtime, practice relaxation techniques, avoid caffeine and electronics close to bedtime, keep intermittent fasting periods short |
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What You'll Learn
Keto insomnia is a temporary problem
Keto insomnia is a sleep disturbance that occurs when people adopt a ketogenic diet. It is caused by the diet's strict restriction of carbohydrates. Common symptoms include difficulty falling asleep, increased stress and irritability, and fatigue or sleepiness during the day. However, it's important to note that not everyone experiences keto insomnia.
The immediate shift to a low-carb diet is thought to lead to a reduction in sleep-regulating chemicals like melatonin and adenosine. However, as your body adapts to the new metabolic state, your sleep patterns should normalize. This adjustment period usually lasts a few weeks, but it can vary from person to person.
To manage keto insomnia, it is recommended to adopt strategies that support good sleep hygiene. This includes making gradual changes to your diet, staying adequately hydrated, and incorporating sleep-friendly practices. Getting at least 30 minutes of natural light early in the day, maintaining a consistent sleep schedule, avoiding caffeine and alcohol close to bedtime, and optimizing your bedroom environment for sleep can all help mitigate the impact of keto on your sleep.
While keto insomnia can be challenging, it is important to remember that it is only temporary. Your body is adjusting to a new way of burning fuel, and with some patience and consistency, you will be sleeping like a baby again in no time!
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It's caused by a shift from burning carbohydrates to fat
Ketosis is a metabolic state that occurs when your body shifts from burning carbohydrates to burning fat for energy. This transition happens when your carbohydrate intake is very low, forcing your body to find an alternative fuel source.
When you follow a ketogenic diet, you starve your body of carbohydrates. This can be done by fasting for several days or by following a high-fat, extremely low-carb diet. Typically, your body uses blood sugar (glucose) from carbohydrates as its key energy source. However, when your body doesn't have enough carbs to burn for energy, it starts burning fat instead.
On a ketogenic diet, you consume 70% to 80% fats, 10% to 20% proteins, and only 5% to 10% carbohydrates. This shift in your diet causes your body to break down fat, producing a compound called ketones, which become your body and brain's main source of energy. The liver converts fatty acids into ketones, providing energy to the brain, muscles, and other organs.
The ketogenic diet promotes the breakdown of stored fat, aiding in weight loss. It also stabilizes blood sugar and insulin levels, making it valuable for managing type 2 diabetes. Additionally, ketones are believed to have a positive impact on brain health, possibly helping with symptoms of neurodegenerative diseases such as Alzheimer's and Parkinson's.
Adopting a ketogenic diet can lead to some initial side effects, including "keto flu," which includes symptoms such as upset stomach, headache, and fatigue. One of the most notable side effects is "keto insomnia," which refers to sleep disturbances that some people experience when starting the diet. This is caused by the strict restriction of carbohydrates, leading to a reduction in sleep-regulating chemicals like melatonin and adenosine. However, this is usually a temporary issue, and most people adjust to the new diet within a few weeks.
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It can be managed by eating carbs later in the day
When starting a keto diet, it's common to experience sleep disturbances known as "keto insomnia". This is caused by the body's adjustment to a new diet and typically lasts for a few weeks. However, it's important to note that not everyone experiences insomnia during this transition period.
To manage keto insomnia, it's recommended to adopt strategies that support good sleep hygiene. This includes maintaining a consistent sleep schedule, getting exposure to natural light early in the day, avoiding caffeine and alcohol close to bedtime, and optimising your bedroom environment for sleep.
In addition to these practices, managing carbohydrate intake can play a crucial role in improving sleep quality on a keto diet. Here's how eating carbs later in the day can help:
- Gradual Carb Reintroduction: When reintroducing carbs after being on a keto diet, it's essential to do it gradually. Start by increasing your daily carb intake by 25% each week until you reach your desired level. This slow transition allows your body to adjust and minimises gastrointestinal discomfort.
- Timing of Carb Consumption: It is advised to avoid eating carbs later in the evening. Our bodies are less sensitive to insulin in the later hours, which can lead to spikes in blood sugar levels. Consuming carbs earlier in the day aligns with our body's natural rhythm and helps regulate glucose levels.
- Pairing with Proteins and Fats: When reintroducing carbs, it's beneficial to pair them with proteins and fats. Consuming these macronutrients first and carbs last slows down the absorption of glucose into the bloodstream, preventing significant spikes.
- Post-Meal Walks: Incorporating a short walk after a meal can aid in regulating blood sugar levels. Even a brief stroll of 2-15 minutes can make a positive impact.
- Regular Exercise: Engaging in regular exercise, including both aerobic and resistance training, improves insulin sensitivity and cardiometabolic health. This, in turn, helps the body manage blood sugar levels more effectively.
- Adequate Sleep: Getting sufficient sleep, typically 7-9 hours for adults, is crucial for maintaining overall health and regulating the body's glucose levels. Lack of sleep can disrupt the body's ability to manage glucose effectively.
By following these guidelines and timing your carb intake later in the day, you can effectively manage keto insomnia and improve your sleep quality while on a keto diet. Remember to listen to your body and make adjustments as needed.
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It usually lasts 1-4 weeks
The keto diet is a low-carbohydrate, high-fat eating plan designed to shift the body’s metabolism into a state called ketosis. Ketosis is when the body primarily relies on fat for energy instead of carbohydrates. This shift occurs as carbohydrate intake is significantly reduced, prompting the body to break down fats into compounds called ketones.
When starting the keto diet, it is common to experience sleep disturbances, or what is known as "keto insomnia". This is a temporary problem where new keto dieters have difficulty falling or staying asleep. The duration of keto insomnia depends on how soon a person adapts to the keto diet. Generally speaking, it takes up to 4 weeks for insomnia to go away, along with other keto flu symptoms.
Keto insomnia can be caused by different factors as part of transitioning from a carbohydrate-burning to a fat-burning state. For example, low blood glucose levels during the night can lead to sleep issues, and since you’re reducing carbs, your blood sugar lowers naturally. It’s best to consult a healthcare provider before starting keto if you’re taking glucose-lowering medications.
Another factor that can cause keto insomnia is electrolyte imbalances, such as sodium, potassium, and magnesium, which can occur as a result of low insulin levels. One study found that supplementing with magnesium increases melatonin — a hormone that rises at night and regulates the sleep-wake cycle — and improves sleep quality regardless of a person’s age. Being low on electrolytes can also contribute to sleep problems by causing muscle cramps, muscle twitching, and headaches.
Digestive issues like diarrhea and constipation also happen at the start of the keto diet. Eating more fat than usual and cutting back on many high-carb vegetables can affect your gut and, ultimately, your sleep.
Certain foods and beverages that are keto-friendly may also impact your sleep. For instance, drinking black coffee later in the day can make it difficult to fall asleep. Spicy foods, such as chili peppers, may trigger heartburn and acid reflux. Furthermore, they raise your body temperature, which is linked to poor sleep quality.
If you are experiencing keto insomnia, there are several strategies you can try to prevent or manage it:
- Gradually reduce carbohydrates instead of cutting them out completely.
- Consume your carbs later in the day as eating carbs before bed helps with sleep since carbs increase brain tryptophan, which is then metabolized into serotonin and melatonin.
- Get enough electrolytes by eating a variety of electrolyte-rich foods such as broccoli, watermelon, chicken, canned tuna, and strawberries.
- Eat keto-friendly foods with nutrients that promote better sleep, such as magnesium, tryptophan, vitamin D, and omega-3 fatty acids.
- Follow a consistent sleep schedule by choosing a specific bedtime and wake-up time and meeting the recommended sleep hours of 7 to 9 hours each night.
- Exercise regularly but avoid doing it close to bedtime.
- Practice relaxation techniques such as reading a good book or listening to soft music.
- Avoid caffeine and alcohol close to bedtime.
- Avoid using electronics at night as they emit blue light, which suppresses melatonin.
- Keep your intermittent fasting periods short as fasting can interfere with sleep.
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It can be combated by exercising earlier in the day
The keto diet is a low-carbohydrate, high-fat eating plan designed to shift the body's metabolism into a state called ketosis, where the body primarily relies on fat for energy instead of carbohydrates. This shift in diet can cause what is known as "keto insomnia", which refers to sleep disturbances that some people experience when adopting the keto diet. It is thought to be caused by the strict restriction of carbohydrates, which are the body's primary source of fuel and energy. This can lead to a reduction in sleep-regulating chemicals like melatonin and adenosine.
One way to combat keto insomnia is to exercise earlier in the day. Exercise is a serotonin factory, and more serotonin means more melatonin, which helps you sleep better. Plus, exercise can also enhance deep sleep, which is crucial for physical and mental recovery. It is important to keep the intensity of the workouts low to moderate, such as brisk walks instead of marathon sprints, and to avoid exercising too close to bedtime. For those with insomnia, it is recommended to stop exercising at least 4 hours before bedtime.
In addition to exercising earlier in the day, there are other strategies to prevent or manage keto insomnia. These include gradually reducing carbohydrates, consuming carbs later in the day, getting enough electrolytes, eating keto-friendly foods with nutrients that promote better sleep, following a consistent sleep schedule, and practicing relaxation techniques before bed.
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Frequently asked questions
No, you need the same amount of sleep as always, which is 7-9 hours of quality sleep. However, you might experience insomnia during the initial transition to ketosis, often referred to as "keto insomnia".
Keto insomnia is usually an early and short-term side effect of the diet. For some individuals, keto insomnia may only last a few days, while others could experience it for up to four weeks.
To help with keto insomnia, you could try saving your carbs for later in the day, as this gives your body time to use them and to make the hormones needed for better sleep. You could also try incorporating sleep-inducing foods into your diet, such as tart cherries, bananas, and oats, all of which contain significant amounts of melatonin.
