Keto And Insomnia: Is There A Link?

Sleep is a pillar of good health. While the keto diet is often used to improve sleep quality, some people experience insomnia when they start the diet. This is known as keto insomnia.

Keto insomnia is a temporary problem where a new keto dieter has difficulty falling or staying asleep. It is caused by the transition from a carbohydrate-burning to a fat-burning state. This shift in metabolism can cause a range of side effects, including fatigue, low energy, irritability, and insomnia.

There are several factors that can contribute to keto insomnia. One factor is low blood glucose levels at night, which can lead to sleep issues regardless of whether the person has diabetes. Another factor is electrolyte imbalances, such as sodium, potassium, and magnesium deficiencies, which can occur as a result of low insulin levels on a keto diet. Digestive issues, such as diarrhea and constipation, are also common at the start of the keto diet and can affect sleep.

Keto insomnia usually lasts up to 4 weeks, as the body adapts to the new diet. To prevent or manage keto insomnia, gradual changes to the diet, consuming carbs later in the day, and getting enough electrolytes can be helpful.

Electrolyte imbalances

Sodium, potassium, and magnesium are minerals called electrolytes. They conduct electrical impulses throughout your nervous system, including your brain. Electrolytes regulate normal brain functions, so deficiencies in these minerals can cause sleep issues.

When you restrict carbohydrates on a keto diet, the hormone insulin remains low. While low insulin is great for burning fat, it is not so great for retaining sodium and potassium because the keto diet is a diuretic. This means that your kidneys excrete more electrolytes, which can lead to sleep problems. For example, low sodium may cause insomnia by increasing levels of the stress hormone, norepinephrine.

The keto diet also restricts some foods rich in potassium and magnesium, which increases the likelihood of electrolyte deficiency. Low levels of potassium have been associated with greater daytime sleepiness. Additionally, magnesium supplements have been shown to increase melatonin, a hormone that regulates the sleep-wake cycle, and improve sleep quality.

Being low on electrolytes can also contribute to sleep problems by causing muscle cramps, muscle twitching, and headaches. According to the American Migraine Foundation, people with migraines (which can be triggered by low electrolytes) are more likely to get insomnia.

The easiest and most convenient way to restore electrolytes and prevent imbalances is by eating a variety of electrolyte-rich foods. Try broccoli, watermelon (in moderation), chicken, canned tuna, and strawberries. Speak with your doctor about the medications you are taking, as some can lower electrolytes.

Inadequate electrolytes are one of the main causes of persistent keto flu symptoms, including insomnia.

Withdrawal symptoms

The keto flu is characterised by a range of factors, including low glucose levels, electrolyte imbalances, and digestive issues. Low blood glucose levels at night can disrupt sleep, regardless of whether the person has diabetes. This is a natural consequence of reducing carbohydrate intake, which leads to lower blood sugar levels. Additionally, electrolyte imbalances, particularly of sodium, potassium, and magnesium, can occur due to decreased insulin levels on a keto diet. These imbalances can contribute to sleep problems by causing muscle cramps, twitching, and headaches.

Digestive issues, such as diarrhoea and constipation, are also common at the start of a keto diet due to the increased fat and decreased fibre intake. These issues can further impact sleep quality. It is important to note that certain keto-friendly foods and beverages may also disrupt sleep. For example, consuming black coffee later in the day can make it difficult to fall asleep, and spicy foods can trigger heartburn and acid reflux, affecting sleep quality.

To manage and prevent keto insomnia during the withdrawal period, gradual carbohydrate reduction can be beneficial. This involves eliminating one type of high-carb food at a time and replacing it with low-carb options. Consuming carbohydrates later in the day can also help, as it increases brain tryptophan, which is then metabolised into serotonin and melatonin, promoting sleepiness. Ensuring adequate electrolyte intake and including keto-friendly foods rich in nutrients that promote sleep, such as magnesium, tryptophan, vitamin D, and omega-3 fatty acids, can also help prevent insomnia.

Overall, while keto insomnia can be a challenging withdrawal symptom, it is typically temporary and can be managed through a combination of dietary adjustments and sleep hygiene practices.

Low blood glucose

When your body senses low glucose levels, several regulating mechanisms are triggered to tell you that you need more glucose. This can feel like intense cravings for carbohydrate-rich foods, especially sugary foods that quickly release more glucose into the bloodstream. These cravings may be coupled with feeling low on energy, sluggishness, and weakness until your body adjusts to using fat for fuel. When these mechanisms are triggered during the night, you may not get the restful sleep you need.

A 2020 study about the relationship between diet and sleep found that high-carbohydrate diets, and foods containing tryptophan, melatonin, and phytonutrients were linked to better sleep. Researchers believe that these foods support the production of serotonin and melatonin, important hormones that help regulate sleep.

To prevent low blood glucose levels from affecting your sleep, you can try gradually reducing carbohydrates, consuming your carbs later in the day, and eating keto-friendly foods with nutrients that promote better sleep.

Increased thirst and hunger

The keto diet can cause increased thirst and hunger, especially in the early stages of this lifestyle change. This is due to the body adjusting to a reduction in carbohydrates, which are the main source of energy for the body and the brain. Carbohydrates are broken down into glucose, which provides fuel for the body. When you reduce your carb intake, your blood sugar lowers, and your body must find a new source of energy – which is fat. This is a big shift for your body and can cause a range of side effects, including insomnia.

The keto diet is also diuretic, meaning it causes increased fluid loss through urine. This can lead to more frequent bathroom trips at night, disrupting sleep. Additionally, the keto diet may not adequately suppress appetite, leading to hunger that can interfere with sleep.

To prevent increased thirst and hunger on the keto diet, you can try the following:

• Gradually reduce carbohydrates instead of cutting them out completely. This can help reduce feelings of discomfort as your body adjusts.
• Consume your carbohydrates later in the day. Eating carbs before bed can help with sleep since they increase brain tryptophan, which is then metabolized into serotonin and melatonin – the sleep hormone.
• Ensure you are consuming enough electrolytes, such as sodium, potassium, and magnesium. Electrolyte imbalances can occur as a result of low insulin levels on the keto diet and can contribute to sleep problems.
• Include keto-friendly foods in your diet that contain nutrients that promote better sleep, such as magnesium, tryptophan, vitamin D, and omega-3 fatty acids.
• Stay properly hydrated, as dehydration can also disrupt sleep.
• Give your body time to adjust to the keto diet. The side effects of the diet, including increased thirst and hunger, typically subside within a few weeks as your body enters ketosis.

Digestive issues

"Keto insomnia" is a term used to describe sleep disturbances that some people experience when adopting a ketogenic diet. The low-carbohydrate nature of this diet may lead to digestive issues, which in turn can impact sleep patterns.

The ketogenic diet is a low-carbohydrate, high-fat eating plan that shifts the body's metabolism into a state called ketosis, where fat becomes the primary energy source instead of carbohydrates. This shift can cause digestive issues, as eating more fat and fewer high-carbohydrate vegetables can affect the gut.

Common digestive issues associated with the keto diet include:

• Diarrhea
• Constipation
• Bloating
• Gastric reflux
• Abdominal discomfort

These issues can be exacerbated by the negative impact of the diet on the gut microbiome. The gut microbiome is the natural collection of microorganisms in the intestines, and it plays a crucial role in maintaining digestive health. By cutting out or limiting grains, fruits, and vegetables, the keto diet may negatively affect the gut microbiome, further contributing to gastrointestinal problems.

Additionally, the keto diet can lead to an electrolyte imbalance, which can also impact sleep. Electrolytes such as sodium, potassium, and magnesium are important for maintaining proper muscle and nerve function, and an imbalance can cause muscle cramps, muscle twitching, and headaches, all of which can disrupt sleep.

The digestive issues and electrolyte imbalances associated with the keto diet can make it challenging for some individuals to fall asleep or maintain restful sleep. These issues are typically experienced during the initial stages of the diet and usually resolve as the body adjusts to the new eating patterns.

To mitigate digestive issues and improve sleep while on the keto diet, it is recommended to:

• Gradually reduce carbohydrates rather than cutting them out all at once.
• Consume carbohydrates later in the day, as carbs increase brain tryptophan, which is metabolized into sleep-regulating hormones serotonin and melatonin.
• Ensure adequate electrolyte intake by consuming electrolyte-rich foods such as broccoli, watermelon, chicken, canned tuna, and strawberries.
• Include keto-friendly foods that promote better sleep, such as almonds, spinach, chia seeds, dark chocolate, beef, poultry, cheese, eggs, and avocado.
• Follow a consistent sleep schedule and practice relaxation techniques before bed.

Frequently asked questions