Keto And Insomnia: A Cure Or Just A Myth?

The ketogenic diet is a popular and controversial diet that has gained traction for its potential health benefits and effectiveness in weight loss. However, some people who start the keto diet experience keto insomnia, a phenomenon where they have difficulty falling and staying asleep. This is caused by the diet's strict restriction of carbohydrates, which are responsible for our sleep. The good news is that keto insomnia is usually temporary, lasting from a few days to a few weeks, as the body adjusts to its new eating habits. There are also strategies that can help manage and prevent it, such as consuming more electrolytes, following a consistent sleep schedule, and exercising regularly.

The keto diet and insomnia

The ketogenic or "keto" diet is a popular weight loss and health-boosting approach, but it can cause an unexpected issue for some people: keto insomnia. This refers to sleep disturbances that occur when people adopt the keto diet. It is not a universal phenomenon, but it is thought to be caused by the strict restriction of carbohydrates.

Keto insomnia is a temporary problem that occurs when a person new to the keto diet has difficulty falling or staying asleep. It usually occurs within the first few days of reducing carbohydrates. This is also the period when other side effects of the keto diet are experienced, which can make the transition extremely challenging. Sleep deprivation during the night can lead to tiredness during the day, which may cause cravings for sugar and high-carb foods, working against the goals of the keto diet.

Several factors are at play when transitioning to the keto diet, including low blood glucose levels, possible electrolyte imbalances, and digestive issues.

• Low blood glucose levels during the night can lead to sleep issues, especially for people with diabetes. Since the keto diet reduces carbs, blood sugar lowers naturally.
• Electrolyte imbalances, such as sodium, potassium, and magnesium deficiencies, can occur as a result of low insulin levels. These imbalances can cause muscle cramps, muscle twitching, and headaches, all of which can disrupt sleep.
• Digestive issues like diarrhea and constipation are common at the start of the keto diet due to the increase in fat intake and reduction in high-carb vegetables, which can affect the gut and sleep.

The duration of keto insomnia depends on how soon a person adapts to the keto diet. In general, it takes up to 4 weeks for insomnia to go away, along with other keto flu symptoms. For those coming off a high-carb diet, it can be a significant lifestyle change, and it will take time to adjust to running on ketones instead of sugar for energy.

Strategies to prevent and manage keto insomnia:

• Gradually reduce carbohydrates. Instead of cutting out carbs completely, try eliminating one type of high-carb food at a time, such as grains, sugary desserts, starchy vegetables, and most fruits.
• Consume carbohydrates later in the day. Eating carbs before bed can help with sleep since they increase brain tryptophan, which is metabolized into serotonin and melatonin, helping you sleep.
• Get enough electrolytes. Electrolyte imbalances can trigger insomnia, so it's important to eat a variety of electrolyte-rich foods like 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, even on weekends.
• Exercise regularly but avoid doing it close to bedtime. Exercise has been shown to relieve insomnia and speed up ketosis and weight loss.
• Practice relaxation techniques before bed, such as reading a book or listening to soft music.
• Avoid caffeine close to bedtime, as it increases wakefulness.
• Avoid using electronics at night, as the blue light emitted by screens suppresses melatonin.
• Keep your intermittent fasting periods short. While intermittent fasting is often used with the keto diet, it can interfere with sleep when done for extended periods.

While the keto diet can initially cause insomnia for some people, it is important to remember that this is usually a short-term problem. By implementing strategies such as gradually reducing carbs, consuming electrolytes, and following a consistent sleep schedule, you can help your body adjust to the keto diet and improve your sleep quality.

Carbohydrate withdrawal

Keto insomnia is characterised by difficulty falling asleep and fragmented sleep. The duration of keto insomnia varies depending on the individual, but it generally lasts until the body adjusts to the new metabolic state. The transition period can be challenging, as it often coincides with other side effects of the keto diet, such as the "keto flu," which includes symptoms like body aches, hunger, increased thirst, and digestive issues.

To alleviate carbohydrate withdrawal and keto insomnia, gradual changes to the diet are recommended. This involves reducing carbohydrates slowly over time, rather than all at once. Consuming carbohydrates later in the day can also help, as it increases brain tryptophan, which is metabolised into serotonin and melatonin, aiding sleep. Additionally, maintaining a consistent sleep schedule, optimising the bedroom environment, and avoiding caffeine and alcohol close to bedtime can improve sleep quality.

It's important to note that not everyone experiences keto insomnia, and for those who do, it tends to be temporary. As the body adapts to the new eating habits, sleep patterns normalise, and sleep quality improves.

Low electrolytes

When you start the keto diet, your body will first use up glycogen for energy, which is the stored glucose in the body. As glycogen is depleted, the body will shed excess water and electrolytes like sodium, potassium, and magnesium through urine. This can cause an electrolyte imbalance, which can affect your body in various ways, including altered sleeping patterns.

To prevent or address electrolyte imbalances, it is important to consume a variety of electrolyte-rich foods. Try eating leafy greens, seeds, edamame, salmon, or avocado. You can also drink plenty of water and include a keto-friendly electrolyte drink.

It is worth noting that some individuals may be taking medications that lower electrolytes, such as diuretics and antibiotics. If you are taking any medications, speak with your doctor about whether they need to be adjusted while on the keto diet.

Keto flu

The "keto flu" is a group of symptoms that may appear two to seven days after starting a ketogenic diet. It is important to note that keto flu is not a medically recognised term. The symptoms can include:

• Headaches
• Brain fog
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Stomach or intestinal pain
• Diarrhea
• Muscle soreness
• Sugar cravings
• Cramping
• Dizziness
• Poor focus and concentration

The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. The drastic reduction in carbohydrates can come as a shock to the body, and may cause withdrawal-like symptoms. The symptoms are usually temporary and can last from a few days to several weeks, or even up to a month in extreme cases.

• Stay hydrated: Drink plenty of water to reduce symptoms such as fatigue and muscle cramping, and to prevent dehydration.
• Replace electrolytes: Eat foods rich in electrolytes, such as leafy green vegetables, avocados, and broccoli.
• Get enough rest: Make sure to get 7 to 9 hours of sleep each night. Take an Epsom salt bath to relax your muscles and improve sleep.
• Avoid strenuous exercise: Give your body some rest, especially in the first week of the diet. Opt for light activities like walking, yoga, or leisurely biking.
• Cut down on caffeine: Avoid caffeinated beverages, especially close to bedtime.
• Gradually reduce carbohydrates: Instead of cutting out carbs completely, try eliminating one type of high-carb food at a time, such as grains, sugary desserts, starchy vegetables, and fruits.

Sleep hygiene

Set a Sleep Schedule

Having a set sleep schedule helps normalise sleep as an essential part of your day and gets your brain and body accustomed to getting the full amount of sleep that you need. Here are some ways to improve your sleep schedule:

• Fixed Wake-Up Time: Try to wake up at the same time every day, even on weekends. A fluctuating schedule disrupts your body's natural rhythm, making it harder to fall asleep and wake up consistently.
• Prioritize Sleep: It might be tempting to sacrifice sleep to work, study, socialise, or exercise. However, it's crucial to treat sleep as a priority. Calculate your target bedtime based on your fixed wake-up time, and aim to be ready for bed around that time each night.
• Make Gradual Adjustments: If you need to shift your sleep times, avoid making drastic changes all at once, as this can throw off your schedule. Instead, make small, gradual adjustments of up to an hour or two to give your body time to adjust to the new schedule.
• Manage Naps: Naps can be energising during the day, but they can also interfere with your nighttime sleep. Keep naps relatively short and limited to the early afternoon to avoid disrupting your nighttime sleep.

Follow a Nightly Routine

Your pre-sleep routine can significantly impact how easily you fall asleep. Consistency in your nightly routine reinforces the mental association between your bedtime activities and sleep. Here are some tips for an effective nightly routine:

• Consistency: Follow the same steps each night, such as putting on your pyjamas, brushing your teeth, and other bedtime rituals. This consistency will signal to your mind that it's time to wind down and prepare for sleep.
• Wind-Down Time: Dedicate 30–60 minutes before bedtime to activities that promote relaxation. This could include soft music, light stretching, reading, meditation, or relaxation exercises.
• Dim the Lights: Bright lights can hinder melatonin production, a hormone that facilitates sleep. Dim the lights during your wind-down time to encourage melatonin release and make it easier to fall asleep.
• Unplug from Electronics: Blue light emitted by electronic devices suppresses melatonin production and stimulates your brain, making it harder to fall asleep. Build a pre-bed buffer time of 30–60 minutes, free from phones, tablets, laptops, and other screens.
• Practice Relaxation Techniques: Instead of solely focusing on falling asleep, shift your attention to relaxation. Meditation, mindfulness, paced breathing, and other relaxation techniques can help calm your mind and body, making it easier to drift off.

Cultivate Healthy Daily Habits

In addition to your nightly routine, your daily habits also play a crucial role in promoting quality sleep. Here are some healthy habits to incorporate into your daily routine:

• Daylight Exposure: Light, especially natural sunlight, is a key driver of your body's circadian rhythms, which regulate sleep. Try to get early morning sunshine to help set your body clock and promote better sleep.
• Regular Exercise: Regular physical activity can improve your sleep quality and deliver numerous other health benefits. However, avoid vigorous exercise close to bedtime, as it may increase your energy levels and body temperature, making it harder to fall asleep.
• Reduce Alcohol and Nicotine Consumption: While alcohol may initially make you feel sleepy, it disrupts your sleep patterns, leading to fragmented sleep and daytime fatigue. Nicotine is a stimulant that disrupts sleep, so avoid cigarettes, especially close to bedtime.
• Limit Caffeine Intake: Caffeine is a stimulant that can keep you wired even when you want to rest. Limit your caffeine intake to the morning or early afternoon, and avoid it altogether if you find it affects your sleep.
• Avoid Late-Night Meals: Eating a large, heavy, or spicy meal close to bedtime can disrupt your sleep. Finish dinner early, and if you need a snack before bed, opt for something light.

Optimise Your Bedroom Environment

Your sleep environment plays a crucial role in sleep hygiene. Here are some tips to create a bedroom conducive to sleep:

• Comfortable Mattress and Pillow: Invest in a high-quality mattress and pillow that provide the right level of comfort and support for your body. An old, lumpy mattress or an unsupportive pillow can disrupt your sleep.
• Bedding: Choose bedding that suits your preferences and makes you feel comfortable. Soft, comfortable sheets and blankets can make a big difference in your sleep quality.
• Temperature: Set your bedroom temperature to a slightly cooler setting, around 60–67°F (15.6–19.4°C). A cooler environment is generally more conducive to sleep.
• Block Out Light: Use heavy curtains or an eye mask to block out light and create a dark environment that promotes melatonin production and deeper sleep.
• Reduce Noise: If you have noisy neighbours or live in a loud area, consider using earplugs or a white noise machine to drown out disruptive sounds and create a calmer sleep environment.
• Calming Scents: Certain scents, like lavender, are known to induce a calmer state of mind and create a positive atmosphere for sleep. Consider using lavender-scented products or essential oils in your bedroom.

Frequently asked questions