5 Methods to Improve Insomnia on Keto
The ketogenic diet is a low-carbohydrate, high-fat diet that has been shown to have various health benefits, such as weight loss, improved blood sugar control, and reduced inflammation. One of the potential benefits of the ketogenic diet is improved sleep quality, which is essential for physical and mental well-being. However, not everyone who follows the ketogenic diet experiences better sleep. Some people may have trouble falling asleep or staying asleep, especially during the initial phase of the diet. This article will explore how food affects sleep quality, and what are some of the factors that may influence the sleep quality of people on the ketogenic diet. It will also provide some tips and recommendations on how to optimize your sleep while following the ketogenic diet, based on the latest scientific evidence and expert opinions.
Table of Contents
- How Serotonin and Tryptophan Affect Sleep
- Why Keto May Cause Insomnia at First
- 5 Methods to Improve Insomnia on Keto
- The Benefits of Keto for Sleep Quality
- Frequently Asked Questions
How Serotonin and Tryptophan Affect Sleep
Serotonin is a neurotransmitter that regulates mood, appetite, and sleep. It is synthesized from tryptophan, an essential amino acid that must be obtained from food. Tryptophan is found in various foods such as milk, eggs, meat, bananas, whole grains, sesame seeds, pumpkin, soy, peanuts, and potatoes. However, tryptophan competes with other amino acids for transport across the blood-brain barrier, and its uptake depends on the ratio of carbohydrates to protein in the diet. Carbohydrates stimulate the release of insulin, which lowers the levels of other amino acids in the blood, allowing more tryptophan to enter the brain. Once in the brain, tryptophan is converted to serotonin, which can then be converted to melatonin, the hormone that regulates the sleep-wake cycle.
Why Keto May Cause Insomnia at First
Due to the significant dietary restrictions in the short term during the ketogenic diet, serotonin and tryptophan levels decrease, leading to a reduction in melatonin. Additionally, the high intake of fats in the ketogenic diet can result in elevated energy levels, causing lower levels of serotonin and melatonin and a mildly hyperactive state, contributing to insomnia. However, these effects are not permanent, and the body can adapt to the new metabolic state over time. Some studies have shown that the ketogenic diet can increase the production of GABA, another neurotransmitter that promotes relaxation and sleep. Furthermore, the ketogenic diet can also improve the quality of sleep by reducing inflammation, oxidative stress, and pain, which are common causes of sleep disturbances.
Therefore, while the ketogenic diet may cause some initial difficulties in falling or staying asleep, it can also have long-term benefits for sleep quality and health. However, some people may need to adjust their diet or lifestyle to prevent or manage keto insomnia, especially during the transition phase. The following section will provide some tips on how to do so.
5 Methods to Improve Insomnia on Keto
Here are five methods to help alleviate existing insomnia issues during the initial stages of the ketogenic diet:Don’t Eat Too Close to Bedtime
Stop eating at least four hours before bedtime to prevent providing excess energy that might disrupt your sleep. Eating too late can also cause indigestion, acid reflux, or heartburn, which can interfere with your sleep quality.Replenish Your Electrolytes
Electrolytes are minerals that help maintain fluid balance, nerve function, and muscle contraction in your body. When you start keto, your insulin levels drop, which causes your kidneys to excrete more water and electrolytes, such as sodium, potassium, and magnesium. This can lead to dehydration, muscle cramps, headaches, and fatigue, which can affect your sleep quality. To prevent electrolyte imbalances, make sure to drink plenty of water throughout the day and supplement with electrolyte-rich foods or drinks, such as bone broth, pickle juice, or keto-friendly sports drinks. You can also take electrolyte supplements, especially magnesium, which has been shown to improve sleep quality by relaxing your muscles and nerves.Limit Screen Time Before Bed
Exposure to blue light from screens, such as your phone, computer, or TV, can suppress the production of melatonin and disrupt your circadian rhythm, which is your natural sleep-wake cycle. This can make it harder for you to fall asleep and stay asleep at night. To avoid this, limit your screen time at least one hour before bed and use blue light blocking glasses, apps, or filters to reduce the impact of blue light on your eyes. You can also create a relaxing bedtime routine that involves reading a book, listening to soothing music, or doing some gentle stretches to calm your mind and body before sleep.Avoid Late Evening Workouts
Exercise is beneficial for your health and well-being, but it can also interfere with your sleep if you do it too close to bedtime. Physical activity stimulates your body and brain, increasing your heart rate, blood pressure, body temperature, and hormone levels. These effects can make it harder to fall asleep and stay asleep, especially if you exercise in the evening or at night.
According to a 2021 review of studies, exercising within four hours of bedtime can delay sleep onset and reduce sleep quality. This may be due to the increased production of hormones such as growth hormone, adrenaline, and dopamine, which can keep you alert and energized. Exercise can also raise your core body temperature, which can disrupt your circadian rhythm and make you feel less sleepy.
If you do need to exercise in the evening, choose low-intensity activities such as yoga, stretching, or walking, and avoid high-intensity or stimulating exercises such as running, cycling, or weight lifting.
Try Meditation or Yoga to Relax
One of the most effective ways to calm your mind and body before sleep is to practice meditation or yoga. These practices can help you reduce stress, lower blood pressure, and regulate your breathing, all of which can enhance your sleep quality.
Meditation is a technique that involves focusing your attention on a single object, such as your breath, a word, or a sound, and letting go of any distracting thoughts. Meditation can help you achieve a state of awareness and relaxation that can facilitate falling asleep and staying asleep. There are many types of meditation, such as mindfulness, guided, mantra, and transcendental, and you can choose the one that suits you best.
Yoga is a physical and mental discipline that combines postures, breathing exercises, and meditation. Yoga can help you stretch your muscles, release tension, and balance your energy levels. Yoga can also improve your mood, cognitive function, and immune system. Some of the best yoga poses for sleep are child’s pose, legs up the wall, corpse pose, and reclining butterfly pose.
Both meditation and yoga have been shown to have positive effects on sleep in various studies. For example, a 2021 meta-analysis of 18 randomized controlled trials found that meditation improved sleep quality, sleep efficiency, and sleep duration in adults with insomnia. A 2020 systematic review of 19 studies found that yoga improved sleep quality, sleep efficiency, and sleep latency in older adults.
The Benefits of Keto for Sleep Quality
While keto may cause some initial sleep disturbances, it can also improve your sleep quality in the long run. Several studies have shown that a keto diet can enhance various aspects of sleep, such as:
- Sleep duration: A 2008 study found that a keto diet increased deep sleep more than a carb-containing diet in 14 non-obese men. During deep sleep, tissues heal, new memories form, and cerebrospinal fluid floods the brain to clear out proteins (like amyloid beta) that have been linked to Alzheimer’s disease. A 2020 study also reported that a keto diet improved sleep quality and quantity in 17 obese adults with type 2 diabetes.
- Sleep efficiency: A keto diet can help you fall asleep faster and stay asleep longer, which means you spend less time tossing and turning and more time in restorative sleep stages. A 2019 study found that a keto diet improved sleep efficiency and reduced sleep onset latency (the time it takes to fall asleep) in 20 healthy adults. A 2021 study also showed that a keto diet improved sleep efficiency and reduced awakenings during the night in 12 adults with mild cognitive impairment.
- Sleep apnea: A keto diet can help you lose weight, which can reduce the severity of sleep apnea, a common sleep disorder that causes pauses in breathing during sleep. Sleep apnea can lead to daytime sleepiness, impaired cognition, and increased risk of cardiovascular disease. A 2017 study found that a keto diet reduced body weight and improved sleep apnea symptoms in 42 obese adults. A 2020 study also reported that a keto diet reduced body mass index and improved sleep apnea severity in 30 overweight adults.
Frequently Asked Questions
How long does keto insomnia last?
Keto insomnia is usually a temporary issue that occurs during the initial phase of the ketogenic diet, when your body is adapting to using fat and ketones for energy instead of glucose. This transition can take anywhere from a few days to a few weeks, depending on your individual metabolism, activity level, and carbohydrate intake. Some people may experience keto insomnia for longer periods, especially if they have underlying health conditions, such as hormonal imbalances, chronic stress, or sleep disorders. In these cases, it is advisable to consult with a healthcare professional before starting or continuing the keto diet.
According to a 2020 study, the ketogenic diet can improve sleep quality and duration in the long term, as well as reduce daytime sleepiness and fatigue. The researchers suggest that this may be due to the increased production of adenosine, a neurotransmitter that regulates the sleep-wake cycle, and the decreased inflammation and oxidative stress that result from ketosis. However, more research is needed to understand the exact mechanisms and effects of the keto diet on sleep.
Can I take melatonin on keto?
Melatonin is a hormone that is naturally produced by the pineal gland in the brain, and it helps regulate the circadian rhythm, or the body’s internal clock. Melatonin levels rise at night and fall during the day, signaling the body when to sleep and when to wake up. Melatonin supplements are often used to treat insomnia, jet lag, and other sleep disorders, as they can help induce sleep and adjust the sleep cycle.
Most melatonin supplements are keto-friendly, as they contain little to no carbohydrates or calories. However, some melatonin products may have added sweeteners, flavors, or fillers that can affect your blood sugar levels and ketosis. Therefore, it is important to check the label and ingredients of any melatonin supplement you plan to take, and choose one that is sugar-free, gluten-free, and non-GMO. You should also consult with your doctor before taking melatonin, as it may interact with some medications or have side effects, such as drowsiness, headache, or nausea.
What are some keto-friendly snacks for bedtime?
If you feel hungry or crave something sweet before bed, you may want to have a keto-friendly snack that can satisfy your appetite and help you sleep better. However, you should avoid eating too much or too close to bedtime, as this can interfere with your digestion and sleep quality. Ideally, you should have a light snack that is high in fat, moderate in protein, and low in carbs, and that contains some tryptophan, magnesium, or melatonin, which are nutrients that support sleep.
Some examples of keto-friendly snacks for bedtime are:
- A handful of nuts, such as almonds, walnuts, or pistachios, which are rich in healthy fats, protein, magnesium, and melatonin
- A cup of herbal tea, such as chamomile, lavender, or lemon balm, which have calming and soothing effects
- A slice of cheese, such as cheddar, mozzarella, or Swiss, which are high in fat, protein, and tryptophan
- A spoonful of nut butter, such as almond, peanut, or cashew, which are high in fat, protein, and magnesium
- A piece of dark chocolate, preferably with at least 85% cocoa, which is low in carbs and high in antioxidants, magnesium, and melatonin
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