Keto And Sleep: A Troubling Relationship?

Sleep quality is an important aspect of overall health, affecting brain function, eyesight, and heart health. The keto diet, which involves lowering your daily carbohydrate intake to 20-50 grams and increasing your fat intake, can have an impact on your sleep patterns. This phenomenon is known as keto insomnia and is characterised by difficulty falling asleep and fragmented sleep. The low-carbohydrate nature of the keto diet can disrupt sleep-regulating chemicals, such as serotonin and melatonin, in the body, leading to insomnia. However, it is important to note that not everyone who follows the keto diet experiences these sleep disturbances, and the duration of keto insomnia varies from person to person.

Carbohydrate withdrawal

The severity and duration of these withdrawal symptoms vary from person to person, depending on factors such as previous diet, metabolism, and overall health. However, they are generally not dangerous and are simply a sign that the body is adjusting to a new metabolic state.

To manage these symptoms, it is important to stay properly hydrated and to replenish electrolytes lost during the transition. This can be done by drinking plenty of water and consuming sodium, potassium, and magnesium through diet or supplements. Gradually reducing carbohydrates over a few weeks, instead of all at once, can also help to ease the withdrawal process.

Additionally, increasing healthy fat intake is important to ensure the body has enough energy. Good sources of healthy fats include avocados, olive oil, nuts, and fatty fish. Prioritising adequate sleep and managing stress through techniques like deep breathing exercises can also help to reduce withdrawal symptoms.

High metabolism and extra energy

The keto diet is a low-carb, high-fat diet that can cause sleep issues, especially during the initial stages. This is often referred to as "keto insomnia" or "keto flu". One of the reasons behind these sleep disturbances is the high metabolism and extra energy brought about by the diet.

The keto diet is designed to boost energy levels by increasing the body's reliance on fat for energy. This is achieved by reducing carbohydrate intake, which is the body's main source of energy. As a result, the body enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. This shift in metabolism can lead to increased energy levels, which may contribute to delayed sleep onset and insomnia.

The keto diet's impact on metabolism and energy levels is further influenced by the types of food consumed. The diet recommends increasing the intake of healthy fats, proteins, and low-starch vegetables. Fatty acids, in particular, are a very good source of energy for the body. The breakdown of fatty acids produces ketone bodies, which can be used as an alternative source of energy.

Additionally, the keto diet can lead to a higher metabolic rate. The body's metabolic rate is influenced by factors such as lean muscle mass, physical activity, hormone levels, diet, and age. By reducing carbohydrate intake and increasing fat intake, the keto diet can contribute to a faster metabolic rate. This increase in metabolism can result in higher energy levels, which may impact sleep.

While the keto diet can cause sleep disturbances due to increased metabolism and energy levels, these issues typically subside as the body adjusts to the new diet. It is important to note that individual experiences may vary, and some people may find that the keto diet improves their sleep quality.

Electrolyte imbalances

A keto diet can cause sleep problems due to electrolyte imbalances. Here's how:

When you stop eating carbohydrates, your body first uses up glycogen for energy. Since glycogen binds up water, as glycogen is depleted, your body sheds excess water along with electrolytes like sodium, potassium, and magnesium. Your kidneys excrete the water and electrolytes through urine, which can cause an electrolyte imbalance. Electrolytes are important for all cellular functions, including sleep.

Low insulin levels, which result from reducing your carb intake, can lead to electrolyte imbalances such as sodium, potassium, and magnesium deficiencies. These imbalances can cause sleep problems by triggering 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 suffer from insomnia.

To restore electrolyte balance, it is recommended to consume foods rich in potassium and magnesium, such as leafy greens, seeds, edamame, salmon, or avocado.

Additionally, the keto diet may cause a more rapid loss of electrolytes due to its diuretic effect. This increased fluid loss through urine can further contribute to electrolyte imbalances and impact sleep.

It is important to address electrolyte imbalances when following a keto diet, as they can have a direct impact on sleep quality and duration.

Digestive issues

The keto diet is high in fat and low in carbohydrates. This means that the body has to break down fat to create molecules called ketones, which it uses as fuel instead of carbohydrates. This can cause gastrointestinal issues, such as bloating, gas, and diarrhea.

Causes of Digestive Issues

• Fat intake: The high-fat content of the keto diet may be difficult for the body to adjust to.
• Fiber intake: The keto diet eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes, which are also high in fiber. Fiber is important for colonic health and helps to maintain bowel regularity.
• Gut microbiome: The keto diet may alter the gut microbiome, which could lead to increased inflammation and reduced beneficial fatty acids.
• Artificial sweeteners: People on the keto diet may consume more artificial sweeteners and sugar alcohols to find low-carb alternatives to previously consumed items. Excessive consumption of certain artificial sweeteners can have a laxative effect, leading to diarrhea.
• Dairy: Consuming more dairy when starting a keto diet may lead to diarrhea and other gastrointestinal issues.

Tips to Relieve Digestive Issues

• Eat more fiber: Try to include more fiber-rich, keto-friendly foods in your diet, such as non-starchy vegetables, avocados, and nuts.
• Eat less dairy: Reducing dairy intake may help alleviate diarrhea, bloating, and gas, as it may reveal an intolerance to dairy.
• Ease into the diet: Gradually reducing carbs and increasing fats may help the body adapt better to the keto diet.
• Stay hydrated: Drinking plenty of water and sugar-free electrolyte beverages can help replace lost fluids and electrolytes.
• Add probiotics and prebiotics: Taking a probiotic supplement or increasing the intake of probiotic- and prebiotic-rich foods may support gut health during the keto diet.
• Eat fermented foods: Eating fermented foods, such as sauerkraut and kimchi, can help improve digestion and reduce constipation or diarrhea.
• Decrease intake of sugar substitutes: Reducing the intake of keto-friendly sugar substitutes may help relieve gastrointestinal symptoms.

Caffeine consumption

Caffeine is a natural stimulant that is notably known for its ability to energise. It is found in the fruit, leaves, and beans of coffee, cacao, and guarana plants. It is the most common stimulant taken across the world, with around 80% of the world's adult population regularly consuming caffeine.

Caffeine is a bitter-tasting white powder that contains many antioxidants and nutrients and is nearly calorie and carb-free, making it keto-friendly. However, it is important to note that the way you take caffeine is crucial on keto. While caffeine as a substance is totally ketogenic, adding sugar-laden drinks and foods will kick you out of ketosis.

Benefits of Caffeine While on Keto

Caffeine can suppress your appetite and increase the breakdown of fat. Research has found that caffeine significantly increases the resting metabolic rate (RMR) and promotes weight and fat loss. It also seems to protect against fluctuating blood sugar levels and reduce the risk of diabetes.

A study found a significant relationship between caffeine consumption and ketone levels. 10 healthy adults were given a breakfast with either 2.5mg of caffeine per kg of body weight or 5mg of caffeine per kg of body weight. Ketone levels increased by 88% and 116% respectively, compared to the control group that had breakfast without caffeine.

Caffeine Sensitivity on Keto

Some individuals on a ketogenic diet have observed an increased sensitivity to caffeine, experiencing symptoms such as jitters, anxiety, and insomnia, which they had not encountered prior to their dietary shift. This could be due to the diet's impact on hormone and neurotransmitter levels that influence the body's response to stimulants.

It is important for individuals considering or following a ketogenic diet to be aware of how their bodies might respond differently to caffeine during their dietary transition. Monitoring caffeine intake and observing any changes in sensitivity can help in making informed decisions about consumption.

Optimizing Caffeine Consumption on Keto

When consuming caffeine while on a ketogenic diet, it is advisable to opt for black coffee or other beverages that are low in carbohydrates. The addition of milk, sugar, or cream can diminish the benefits of caffeine on ketosis due to the increased carb content.

Individuals may notice varying sensitivities to caffeine, with some experiencing heightened jitteriness or insomnia. To optimize caffeine consumption:

• Choose black coffee or other low-carb, caffeine-containing beverages.
• Be cautious of additives that can increase carbohydrate intake.
• Monitor the body's response to caffeine and adjust accordingly.

Caffeine Intake Recommendations

Individuals adhering to a ketogenic diet may develop sensitivities to caffeine, so moderation is key. The initial recommendation for caffeine intake is to start with a low dose and observe how the body reacts, particularly concerning blood sugar levels and energy levels. It might be beneficial to limit consumption to an amount that does not cause undesirable side effects such as overstimulation or anxiousness.

• Begin with a low dose of caffeine and adjust based on the body's tolerance.
• Observe the impact on sleep and energy to identify the optimal intake level.
• Aim to maintain steady blood sugar levels to support overall metabolic health.

Mitigating Sensitivity While on Keto

When adopting a ketogenic diet, individuals may notice an increased sensitivity to caffeine. Here are some strategies to manage this sensitivity and still enjoy caffeinated beverages:

• Adjust caffeine sources: Opt for decaf coffee or lower-caffeine teas like green tea.
• Role of additional ingredients: Sugar and milk can affect blood sugar levels and potentially compound any sensitivity issues.
• Caffeine alternatives: For those looking to avoid caffeine, herbal teas like chamomile or peppermint are excellent choices.

Frequently asked questions