Ketosis Insomnia: How Long Does The Sleeplessness Really Last?

The ketogenic or keto diet is a popular eating plan for weight loss and potential health benefits. However, some people who adopt this diet experience keto insomnia, or sleep disturbances. This phenomenon is not universal, but it is thought to be caused by the strict restriction of carbohydrates that the diet entails. The duration of keto insomnia depends on the person, but it generally lasts from a few days to a few weeks, or even up to a month. Once the body adjusts to the new eating habits, the insomnia tends to subside.

Ketogenic diets and insomnia

The ketogenic or "keto" diet is a popular eating plan designed to shift the body's metabolism into a state of ketosis, where fat is primarily used for energy instead of carbohydrates. While this diet can be effective for weight loss and has potential health benefits, some people experience sleep disturbances, known as "keto insomnia," when they first start.

Keto insomnia is characterised by difficulty falling asleep and fragmented sleep. It is thought to be caused by the strict restriction of carbohydrates, which can disrupt sleep-regulating chemicals like melatonin and adenosine. Not everyone on the keto diet will experience insomnia, but for those who do, it can be frustrating and tiring.

The good news is that keto insomnia is usually temporary and tends to resolve within a few days to a few weeks as the body adapts to its new eating habits. However, there are also several strategies that can help manage and prevent it:

• Gradually reducing carbohydrates: Instead of cutting out carbs completely, try eliminating one type of high-carb food at a time, such as grains, sugary treats, starchy vegetables, and most fruits. This can help reduce the discomfort associated with the transition to keto.
• Consuming carbohydrates later in the day: Eating carbs in the evening may improve sleep since they increase brain tryptophan, which is metabolised into serotonin and then melatonin, the sleep hormone.
• Getting enough electrolytes: Low insulin levels due to reduced carb intake can lead to electrolyte imbalances, which can contribute to insomnia. Eating a variety of electrolyte-rich foods, such as broccoli, watermelon, chicken, canned tuna, and strawberries, can help prevent this.
• Incorporating sleep-promoting nutrients: Include foods rich in magnesium, tryptophan, vitamin D, and omega-3 fatty acids, such as almonds, spinach, chicken, salmon, and eggs. These nutrients have been shown to improve sleep quality.
• Adopting a consistent sleep schedule: Stick to a specific bedtime and wake-up time, ensuring you get the recommended 7-9 hours of sleep each night. This helps to regulate your body's sleep-wake cycle.
• Exercising regularly: Exercise has been shown to relieve insomnia and speed up ketosis. However, avoid intense workouts close to bedtime, as this may keep you awake.
• Practising relaxation techniques: Wind down before bed with relaxing activities such as reading or listening to soft music. This helps to lower heart rate, reduce tension, and calm the mind, preparing your body for sleep.
• Avoiding caffeine close to bedtime: Caffeine increases wakefulness and brain activity, so it's best to cut back on coffee and avoid it for at least 6 hours before bed if you're experiencing insomnia.
• Limiting screen time before bed: The blue light emitted by electronic devices suppresses melatonin production. Try to avoid screens at least 2 hours before bedtime, or use blue light-blocking glasses if you need to use devices.
• Keeping intermittent fasting periods short: Intermittent fasting can be stressful for the body and may interfere with sleep. If you're doing intermittent fasting along with keto, stick to shorter fasting periods of 12-16 hours instead of a full 24-hour fast.

By following these tips and giving your body time to adjust, you can effectively manage keto insomnia and improve your sleep quality while on the ketogenic diet. Remember, if insomnia persists or becomes chronic, it's important to consult a healthcare professional for personalised advice and guidance.

The impact of nutrient intake on sleep

Nutrition plays a vital role in promoting healthy sleep patterns. A healthy diet full of nutrient-rich foods throughout the day can improve your sleep, while a diet lacking fiber and a high amount of sugar and fat may disrupt your sleep pattern.

The role of specific nutrients

Carbohydrates

Both diets low in fiber, high in saturated fat, or high in sugar have been linked to sleep that isn't as restorative. Not eating enough fat, carbohydrates, or protein has been linked to less or worse-quality sleep.

The glycemic index of carbohydrates has also been studied as a dietary factor related to sleep architecture. A high-glycemic-index meal consumed four hours before bedtime was found to significantly reduce sleep onset latency compared to meals consumed closer to bedtime or meals with a lower glycemic index.

Proteins

A high-protein diet has been found to decrease the number of wake episodes compared to a control diet.

Vitamins and minerals

Emerging clinical evidence supports the association between vitamin and mineral deficiencies and disrupted sleep. For example, vitamin D and B vitamins have been linked to improved sleep.

Caffeine and alcohol

Both caffeine and alcohol have been found to reduce sleep quality, especially if taken within two to three hours before bedtime.

The impact of specific foods

Foods that promote sleep

• Cherries
• Oily and fatty fish
• A diet high in vegetables
• Grain mixes containing tryptophan

Foods that disrupt sleep

• Caffeine and alcohol
• High-fat foods, especially saturated fat
• Foods low in tryptophan
• Diets high in carbohydrates and low in fat

The impact of meal timing

Eating late at night or within two hours of sleep may lead to less restful sleep. Irregular meal times may also impact sleep and are associated with higher rates of obesity.

The impact of overall diet approach

A well-balanced diet with adequate amounts of carbohydrates, protein, and fat appears to be best for good sleep.

The impact of weight loss

Weight loss can improve sleep outcomes in obese people.

Strategies to manage keto insomnia

Keto insomnia is a frustrating but non-dangerous side effect of starting the keto diet. It is caused by a lack of carbohydrates in the diet, which leads to a reduction in sleep-regulating chemicals like melatonin and adenosine. The good news is that keto insomnia is usually temporary and can be managed with a few strategies:

• 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, or most fruits. This can help reduce feelings of discomfort and make it easier to stick to the diet.
• Consume your carbs later in the day: Eating carbs before bed can help with sleep since they increase brain tryptophan, which is metabolized into serotonin and melatonin. Focus on keto-friendly carb sources like cauliflower, nuts, and avocados.
• Get enough electrolytes: Electrolyte imbalances can trigger insomnia and other "keto flu" symptoms. Eat a variety of electrolyte-rich foods like broccoli, watermelon, chicken, canned tuna, and strawberries. Also, make sure to stay hydrated by drinking plenty of water.
• Eat keto-friendly foods with sleep-promoting nutrients: Include foods in your diet that are rich in magnesium, tryptophan, vitamin D, and omega-3 fatty acids. Examples are almonds, spinach, dark chocolate, chicken, turkey, eggs, and salmon.
• Follow a consistent sleep schedule: Stick to a specific bedtime and wake-up time, even on weekends, and aim for 7-9 hours of sleep each night. Incorporate relaxing activities before bed, such as taking a warm bath or meditating.
• Exercise regularly, but not close to bedtime: Exercise can help relieve insomnia and speed up ketosis. However, avoid high-intensity workouts less than 4 hours before bedtime, as this may interfere with sleep.
• Practice relaxation techniques: Wind down before bed with a relaxing routine, such as reading a book or listening to soft music.
• Avoid caffeine and alcohol close to bedtime: Caffeine increases wakefulness, so avoid drinking coffee or other caffeinated beverages at least 6-8 hours before bed. Alcohol should also be limited or avoided at least 4 hours before bed.
• Limit screen time before bed: The blue light emitted by electronic devices can suppress melatonin production. Try to avoid screens at least 2 hours before bed, or use blue light-blocking glasses if you need to use devices.
• Keep your room cool, dark, and quiet: A cool, dark, and quiet bedroom can promote better sleep. Consider using blackout curtains, earplugs, or a white noise machine if necessary.
• Stay adequately hydrated: Dehydration can lead to sleep issues, and people on the keto diet may be at higher risk due to the diuretic effect of the diet. Drink plenty of water throughout the day.

The link between diet and sleep

There is a clear link between diet and sleep. The food and drink we consume can have a significant impact on our sleep quality and duration. While the relationship is complex, it is understood that a healthy, balanced diet promotes healthier sleeping patterns.

A diet rich in nutrients and vitamins is likely to promote better sleep. A high intake of fibre, vitamins, and lean protein is linked to improved sleep quality. Foods containing the amino acid tryptophan, as well as melatonin and serotonin, are also beneficial for sleep. Tryptophan is found in foods such as grains, fruits, and vegetables, while melatonin and serotonin are believed to be supported by the consumption of carbohydrates, specifically high-carbohydrate diets.

On the other hand, diets low in fibre and high in saturated fat and sugar are associated with decreased sleep quality and more frequent awakenings during the night. Caffeine and alcohol are well-known sleep disruptors, especially when consumed close to bedtime. Spicy foods can cause heartburn, making it difficult to fall asleep, and high-protein meals close to bedtime can lead to a disrupted night's sleep as digestion slows while sleeping.

Sleep also influences our dietary choices and how our body responds to food. A lack of sleep can increase hunger and make sugary and fatty foods more appealing, leading to overeating. Sleep deprivation can also reduce the body's ability to break down sugar, increasing the risk of obesity, type 2 diabetes, and heart problems. Therefore, it is essential to prioritise sleep to maintain a healthy diet and overall health.

Strategies for improving sleep through diet

To improve sleep through diet, it is recommended to consume a balanced diet with adequate amounts of carbohydrates, protein, and healthy fats. Eating at regular times is also important, as irregular meal times can impact sleep quality and contribute to higher rates of obesity. Avoiding caffeine and alcohol, especially close to bedtime, is crucial, as these substances can disrupt sleep. Prioritising nutrient-rich foods and staying hydrated can also promote more restful sleep.

The duration of keto insomnia

Keto insomnia is a term used to describe sleep disturbances experienced by some individuals who adopt a ketogenic diet. It is characterised by difficulty falling asleep and fragmented sleep. The condition is thought to be caused by the strict restriction of carbohydrates, which can disrupt sleep-regulating chemicals like melatonin and adenosine.

While keto insomnia is typically a short-term issue, it can have negative consequences on daily life, causing constant tiredness and exhaustion. It is recommended to stick to the keto diet religiously to allow the body to adjust and for the insomnia to subside. However, if keto insomnia persists or becomes chronic, it is important to seek professional help.

Frequently asked questions