Keto And Sleeplessness: Is There A Link?

Sleep and diet are closely linked. While some diets can cause insomnia, others can make you feel excessively sleepy. The ketogenic diet, in particular, has been associated with insomnia in some people. This is a result of the drastic reduction in carbohydrate intake, which lowers the amino acid L-tryptophan – a precursor to the sleep-regulating hormone melatonin. However, this is usually temporary as the body adjusts to the new diet. While some studies have found that keto diets improve sleep quality, others have linked them to more disruptive sleep.

The keto diet can cause insomnia

Carbohydrate Withdrawal

When you start the keto diet, you drastically reduce your carbohydrate intake. Carbohydrates are a source of glucose, which provides energy to the body. As the body adapts to a low-carb diet, normal brain functions, including sleep, may be affected. This is because your brain regards sugar as a drug, and going cold turkey off it can impact your sleep.

Electrolyte Imbalances

The keto diet can lead to electrolyte imbalances, specifically sodium, potassium, and magnesium deficiencies. This is because a low-carb diet keeps insulin levels low, which is great for burning fat but not for retaining electrolytes. As a result, you may experience sleep issues such as insomnia.

Increased Metabolism and Energy

The keto diet is designed to boost metabolism and increase energy levels. However, this can have the negative effect of causing delayed sleep onset and insomnia. When you have excess energy, it can be challenging to fall asleep.

Digestive Issues

The keto diet can also cause digestive issues such as diarrhea and constipation, especially at the beginning of the diet. This is because the diet involves eating more fat and less fibre, which can disrupt your gut health and subsequently impact your sleep.

REM Sleep Reduction

Some studies have found that the keto diet may lead to a reduction in REM sleep, which is the sleep stage associated with dreaming and memory consolidation. While total sleep time may not be affected, the decrease in REM sleep can contribute to the subjective experience of insomnia.

Individual Differences

It's important to note that the impact of the keto diet on sleep can vary from person to person. While some people may experience insomnia, others may find that their sleep improves over time due to the increase in adenosine, which regulates sleep.

This is a temporary problem

Keto insomnia is a common problem for people who are new to the keto diet. It is a short-term issue that usually occurs within the first few days or weeks of starting the diet, as your body adjusts to a new way of running on ketones instead of sugar for energy.

The keto diet involves a significant reduction in carbohydrate intake and a large increase in fat intake. This change can cause sleep issues as these macronutrients have different effects on the body and can impact sleep in distinct ways. The good news is that insomnia is only temporary, and there are ways to manage it.

Causes of keto insomnia

When you start the keto diet, your body goes through a metabolic shift. This transition period is often referred to as the "keto flu" and can include side effects such as fatigue, low energy levels, irritability, headaches, and insomnia. One of the main causes of keto insomnia is low blood glucose levels at night, which can lead to sleep issues whether or not the person has diabetes. As you reduce carbs, your blood sugar lowers naturally.

Another cause of keto insomnia is electrolyte imbalances, particularly sodium, potassium, and magnesium. These imbalances can occur as a result of low insulin levels when you reduce your carb intake. Supplementing with electrolytes can help alleviate this issue.

Digestive issues, such as diarrhea and constipation, are also common at the start of the keto diet. Eating more fat and cutting back on high-carb vegetables can affect your gut and disrupt your sleep.

The duration of keto insomnia varies depending on how quickly your body adapts to the keto diet. In general, it can take up to four weeks for insomnia to go away, along with other keto flu symptoms. Sticking to the keto diet is essential to overcoming keto insomnia.

Strategies to prevent and manage keto insomnia

• Gradually reduce carbohydrates instead of cutting them out completely. You can start by eliminating only one type of high-carb food for a few days or weeks, then gradually reduce others.
• Consume your carbs later in the day. Eating carbs before bed can help with sleep since carbs increase brain tryptophan, which is then metabolized into serotonin and melatonin, the sleep hormone.
• 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 and practice relaxation techniques before bed, such as reading a book or listening to soft music.
• Exercise regularly but avoid doing it close to bedtime, as it may interfere with sleep.
• Avoid caffeine and electronics close to bedtime, as they can increase alertness and suppress melatonin.
• Keep your intermittent fasting periods short, as fasting can stress the body and interfere with sleep.

It is caused by a transition from a carb-burning to a fat-burning state

Sleeplessness is a common issue for people transitioning to a keto diet. This is caused by a shift from burning carbohydrates for energy to burning fat. This transition takes time and is not always smooth. During this period, people often experience the "keto flu", which includes side effects such as fatigue, low energy levels, irritability, headaches, and insomnia.

When you start a keto diet, your metabolism changes. Your body shifts from burning sugar (carbohydrates) for energy to burning fat. This transition can affect sleep because carbohydrates and fats have different effects on the body and can impact sleep patterns in distinct ways. Carbohydrates, for example, increase the levels of the amino acid tryptophan in the brain, which helps facilitate sleep by converting into serotonin and then melatonin, the sleep hormone. On the other hand, protein increases levels of tyrosine, an amino acid that triggers the production of stimulating, alerting brain chemicals.

The reduction in carbohydrate intake on a keto diet can lead to lower levels of tryptophan and serotonin, which may result in difficulty falling asleep and staying asleep. Additionally, the increase in fat intake can have mixed effects on sleep. Some studies suggest that abundant fat intake can improve sleep quality, while others show that high-fat diets are linked to more disruptive sleep.

The keto diet's drastic cut-down on carbohydrates can also lead to electrolyte imbalances, specifically sodium, potassium, and magnesium deficiencies, which can contribute to sleep problems by causing muscle cramps, muscle twitching, and headaches. Furthermore, the body's shift to burning fat as its main energy source can result in increased metabolism and extra energy, making it harder to fall asleep.

However, it is important to note that insomnia due to the keto diet is usually temporary. As your body adjusts to burning fat, sleep issues tend to resolve. Additionally, there are strategies you can employ to prevent or manage insomnia, such as gradually reducing carbohydrates, consuming carbs later in the day, ensuring adequate electrolyte intake, and practising relaxation techniques before bed.

Low glucose levels at night can lead to sleep issues

When you're on a keto diet, your body's energy source is ketones. Ketones are produced by the liver when your body has a shortage of carbs and proteins. This state is called ketosis. While ketosis is great for burning fat, it can also lead to a range of side effects, including insomnia.

The keto diet involves a drastic reduction in carbohydrate intake, which lowers your blood sugar levels. This can lead to sleep issues, whether or not you have diabetes. As you reduce carbs, your blood sugar lowers naturally, and this can impact your sleep.

The Role of L-Tryptophan and Serotonin

Carbohydrates increase the levels of the amino acid L-tryptophan in the brain. This amino acid is crucial for the production of serotonin, a hormone that aids in relaxation and sleep. As night falls, serotonin is converted into melatonin, the sleep hormone.

When you're on a keto diet, the low levels of L-tryptophan can hinder the production of serotonin and melatonin. This can make it difficult to fall asleep and disrupt your sleep cycle.

How to Address Sleep Issues on Keto

If you're experiencing sleep issues due to the keto diet, there are a few strategies you can try:

• Gradually reduce carbohydrates instead of cutting them out completely.
• Consume your carbs later in the day, as carbs before bed can help with sleep.
• Ensure you're getting enough electrolytes, especially sodium, potassium, and magnesium.
• Include keto-friendly foods rich in nutrients that promote better sleep, such as magnesium, tryptophan, vitamin D, and omega-3 fatty acids.
• Stick to a consistent sleep schedule and practice relaxation techniques before bed.
• Avoid caffeine and electronics close to bedtime.

There are ways to prevent keto insomnia

Gradually reduce carbohydrates

You can get into ketosis by cutting out carbs completely, but this can be a struggle. To reduce feelings of discomfort, gradually reduce carbs. Start by eliminating only one type of high-carb food, such as grains, for a few days or weeks, then move on to sugary desserts, starchy vegetables, and most fruits. Swap out high-carb foods for low-carb options, like shirataki (konjac) noodles or cauliflower rice.

Consume your carbs later in the day

Eating carbs before bed helps with sleep since carbs increase brain tryptophan, which is then metabolized into serotonin and melatonin. So, instead of eating 30-50 grams of carbs in the morning, do it in the evening. Focus on keto-friendly carb sources, such as cauliflower, nuts, and avocados.

Get enough electrolytes

Electrolyte imbalances can trigger keto flu symptoms and insomnia. Eat a variety of electrolyte-rich foods like broccoli, watermelon (in moderation), chicken, canned tuna, and strawberries. Drink plenty of water and consider a keto-friendly electrolyte drink.

Eat keto-friendly foods with nutrients that promote better sleep

There are plenty of low-carb foods that can address insomnia since they contain nutrients that improve sleep. These include:

• Magnesium: almonds, spinach, chia seeds, dark chocolate, beef, poultry
• Tryptophan (an amino acid): cheese, eggs, chicken, turkey, canned tuna, pumpkin seeds
• Vitamin D: beef liver, sardines, egg yolk, cod liver oil
• Omega-3 fatty acids: salmon, mackerel, oysters, seaweed, shrimps

Follow a consistent sleep schedule

Decide on a sleep schedule and stick to it. Choose a specific bedtime and wake-up time, and make sure you get 7 to 9 hours of sleep each night. Set yourself up for good sleep by taking a warm bath, meditating, and diffusing essential oils.

Exercise regularly but avoid doing it close to bedtime

Exercise helps relieve insomnia and speed up ketosis and weight loss. Avoid exercising at night, especially high-intensity workouts, as this may keep you awake. Stop exercising at least 4 hours before bedtime.

Practice relaxation techniques

Wind down before bed by following a relaxing routine. This could include reading a book, listening to soft music, or playing relaxing sounds in the background.

Drink your last cup of coffee hours before bedtime

Caffeine increases wakefulness, so it's best to avoid it close to bedtime. Cut back on coffee and avoid drinking it 6 hours before bed.

Avoid using electronics at night

Blue light from phones, tablets, TVs, and computers can negatively affect our sleep. Use blue light-blocking glasses or turn on the night shift setting on your phone. Turn off all electronic devices at least 2 hours before bed.

Keep your intermittent fasting periods short

Intermittent fasting can interfere with sleep when done for too long. Fasting for 12-16 hours a day is better than a 24-hour fast.

Frequently asked questions