Keto Insomnia Treatment: Does the keto diet cause insomnia?

If you are new to the keto diet, you might suddenly notice that you are having trouble sleeping. But that’s just the result of one of the annoying side effects of the keto diet – known as keto insomnia.

Most diets, including the keto diet, require adequate sleep because the keto diet and good sleep contribute greatly to weight loss.

Also, one of the things that may help improve your overall health is getting adequate sleep and physical rest.

Because sleep, in turn, helps restore the internal balance to the good functioning of the body’s systems.

So what causes this bothersome side effect and is there a cure for keto insomnia? This is what you will discover in today’s guide.

What is  Keto Insomnia?

If you follow the keto diet correctly, it will help you lose weight dramatically, but you should be aware that the keto diet has side effects like keto insomnia.

Keto insomnia is a common sleep disorder that many people may experience during the early stages of ketosis, but don’t worry, this usually improves after a few weeks.

Keto insomnia can affect your sleep, which means you may find it difficult to stay asleep, or sometimes it makes you wake up early and not be able to fall asleep again.

Note: Some studies have also indicated a clear link between the level of a chemical in the brain called adenosine and a low-carb diet.

* What is the meaning of this???

This chemical plays an essential role in sleep quality. As adenosine levels increase during periods of wakefulness, while they decrease during sleep times. And because the keto diet may regulate adenosine levels, your sleep pattern will improve dramatically over time. Of course, sleep deprivation is not a good thing, and when you suffer from insomnia while on keto, it is natural to feel anxious from time to time.

* Lack of sleep can negatively affect many aspects of your life drastically, and thus may increase your risk of:

  • Type 2 diabetes.
  • Obesity.
  • Cardiovascular disease.
  • High blood pressure (hypertension).
  • Mood Swings.
  • Skin problems.
  • Decreased sexual desire.
  • Feeling sleepy during the day.

What are the causes of the insomnia keto diet?

It is known that changing your diet to a low carbohydrate diet such as keto may cause you some insomnia, as lack of sleep significantly affects your daily life, and this is due to many reasons, including:

1- The keto flu

This term is often used to describe a group of symptoms that a person feels while he is in the early stages of following the keto diet.

This is due to the process of switching from glucose to ketone for energy. Unfortunately, during this early stage, you may feel a daytime sleepy, disoriented, digestive imbalance, nausea, and keto constipation, which may make you feel keto insomnia.

2- Get extra energy from digesting fats

One of the most common problems associated with insomnia during keto is an increase in energy due to the digestion of fats. Because the body works in this case to burn the fats stored in the body to obtain energy during the keto diet, which causes a lot of energy, which causes insomnia and difficulty sleeping.

3- Electrolyte imbalance

The electrolyte imbalance that occurs during the keto diet causes many problems, the most important of which is keto insomnia.

Because the body gets rid of stored glycogen in the first days and weeks, and because each molecule of glycogen binds to 3 molecules of water, this means that the body will lose a lot of water and thus a lot of electrolytes as well.

Lack of electrolytes such as magnesium increases stress and anxiety levels, and it may also lead to muscle and leg cramps.

4- Serotonin – a lack of carbohydrate intake can cause keto insomnia

Serotonin is a neurotransmitter in the brain that is responsible for moods. When its level is low, we may feel depressed, restless, eating disorders and aggression.

Serotonin does not work alone in maintaining the balance of the nervous system, and there are other hormones, such as dopamine, that work with it. 

Eating carbohydrates increase serotonin levels by releasing insulin into the bloodstream, which removes all of the amino acids in the blood, except for tryptophan, which is converted in the brain to serotonin.

* Overall, some clinical trials have found that carbohydrates have a significant effect on sleep. People tend to sleep faster at night when they consume a high-carbohydrate diet compared to when they eat a high-fat or high-protein diet. This may be related to the carbohydrates that help tryptophan cross over into Brain more easily.

How to treat keto insomnia

Now that you know the main reasons that make us prone to insomnia on keto, there are some effective ways to get rid of insomnia that may be annoying for many people who follow this strict diet, and these methods include the following:

1- Stop eating late at night

Don’t eat anything four hours before bed.
Eating large amounts of fat late in the evening may cause keto insomnia, due to the dramatic increase in energy levels in the body. Therefore, nutrition and health experts advise avoiding eating after 8 pm if you do not do light exercise before bed.

2- dim the lights and avoid the cell phone before bedtime

This advice is general and is not related to insomnia associated with the keto diet, as health experts always advise to dim the lights and avoid electronic devices before bedtime. The use of these devices does not send the correct signals to the mind, which may cause the brain to not be properly prepared for sleep.

3- Eat products containing magnesium before bed

Getting magnesium before bed helps you to relax greatly and avoid muscle spasms and leg cramps that may occur during the night.

Try to eat foods rich in magnesium before bed or even magnesium supplements because they will help you relax and sleep.

4- Eat collagen or gelatin before bed

Collagen is very good for sleep, taking some collagen or gelatin supplements an hour before bed will improve your sleep, and it will have a general calming effect. It will also help you combat fatigue throughout the day.

5- Eat carbohydrates late in the day

Studies show that eating carbohydrates four hours before bed may be better than eating a low-carb meal. Because this will give you ample time to use this energy while also increasing the production of serotonin to help you fall asleep faster and thus avoid keto insomnia.

6- Monitor the amount of caffeine in your diet

Did you know that caffeine can remain in the bloodstream for up to six hours after consuming it? Research now confirms that consuming caffeine up to 6 hours before bed will disrupt your sleep.

It is advised to reduce your caffeine intake and you can substitute it by drinking green tea as this is better for you.

7- Try adding more carbohydrates

Eating 15 grams of net carbs for dinner will help you sleep more easily. But always try to stick to the recommended amount of carbohydrates on the keto diet.

Also, you should calculate the daily rate of total carbohydrates consumed in the day, as these measures are important to avoid getting out of ketosis.

* All of these tips are very important to help you treat keto insomnia if you stick to them correctly.

Note: Try to improve your sleep schedule in such a way that you get regular 6 or 8 hours of sleep per day.

* Final recommendations:

Sleep is very important; Whether for your general health or for losing weight.
Because after you follow a low-carb diet, such as keto, you may face some problems, such as keto insomnia.

Sleep irregularity will have a harmful effect on weight loss because it will increase your appetite to eat, reduce your activity, and push your body to store more fats, and it also can increase the risk of many diseases.

You must make sleep a high priority, and you must ensure that you get enough rest every day; This is to maintain your general health and fitness.

Sleep regulation will greatly improve your performance in all of your daily activities.

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