Keto Insomnia: When Does It Start Affecting Sleep?

The ketogenic or keto diet is a popular and controversial diet that involves eating a low amount of carbohydrates and a high amount of fat. While some people experience better sleep on this diet, others experience keto insomnia, which is a term used to describe sleep disturbances that occur when beginning the diet. Keto insomnia can start within the first few days of starting the keto diet and usually lasts for a few weeks. It is caused by a variety of factors, including transitioning from burning carbohydrates to burning fat, low blood glucose levels, electrolyte imbalances, and digestive issues.

Keto insomnia: What is it?

Keto insomnia is a term used to describe sleep disturbances experienced by some people who are on the ketogenic diet. It is not life-threatening or dangerous, but it can be disruptive to your daily routine and cause constant tiredness and exhaustion. The good news is that keto insomnia is only temporary and will go away on its own as your body adjusts to the new diet.

The keto diet, or ketogenic diet, is a diet that consists of a low carbohydrate intake and a high-fat intake. The diet is designed to shift the body's metabolism into a state called ketosis, where the body primarily relies on fat for energy instead of carbohydrates. This shift occurs as carbohydrate intake is significantly reduced, prompting the body to break down fats into compounds called ketones. Most people start the keto diet to lose weight or live a healthier lifestyle.

Keto insomnia is a lack of sleep associated with the keto diet. It is caused by the strict restriction of carbohydrates that the diet calls for, which can lead to a reduction in sleep-regulating chemicals like melatonin and adenosine. Not everyone on the keto diet will experience keto insomnia, but for those who do, it can manifest as difficulty falling asleep, fragmented sleep, and increased stress and irritability.

Keto insomnia can be caused by several factors, including nutrient deficiencies, stomach issues, and electrolyte imbalances. Eating a low-carb diet can result in a lack of essential vitamins and minerals, including L-tryptophan and melatonin, which are important for regulating sleep. Additionally, the keto diet can cause flu-like symptoms such as headaches, fatigue, and gastrointestinal discomfort, which can also contribute to sleep disturbances.

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. It is important to note that keto insomnia is usually only experienced when first starting the keto diet, and it will go away as your body adjusts to the new eating habits.

How to prevent and manage keto insomnia:

• Gradually reduce carbohydrates instead of cutting them out completely.
• Consume your carbs later in the day as eating carbs before bed helps with sleep since carbs increase brain tryptophan, which is metabolized into serotonin and melatonin.
• Get enough electrolytes, such as sodium, potassium, and magnesium, as electrolyte imbalances can trigger insomnia.
• 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 stick to a specific bedtime and wake-up time.
• Exercise regularly but avoid doing it close to bedtime, as it may keep you awake.
• Practice relaxation techniques, such as reading or listening to soft music, to wind down before bed.
• Avoid caffeine close to bedtime, as it increases wakefulness and brain activity.
• Limit screen time before bed, as the blue light emitted by electronic devices can suppress melatonin production.

Causes of keto insomnia

Keto insomnia is a term used to describe sleep disturbances experienced by some people when they start a ketogenic diet. It is not life-threatening or dangerous, but it can be disruptive to daily life, causing constant tiredness and exhaustion. The good news is that keto insomnia is only temporary, and there are ways to prevent and manage it.

Nutrient Deficiencies

A ketogenic diet involves drastically reducing your carbohydrate intake, which can result in a lack of certain essential vitamins and minerals, including L-tryptophan and melatonin. L-tryptophan enables your body to produce melatonin, which regulates the sleep-wake cycle. This is produced by inhibiting the production of serotonin at night. When your body is making serotonin, it may not be producing enough melatonin to help you sleep.

Flu Symptoms

Some people experience flu-like symptoms when they first start the keto diet, including body aches, hunger, increased thirst, headaches, fatigue, nausea, dizziness, "brain fog", gastrointestinal discomfort, decreased energy, faintness, and irregular heartbeat. These symptoms can last from a few days to a couple of weeks and can disrupt sleep.

Electrolyte Imbalance

When you restrict your carb intake, your body uses up its remaining glucose stores, and you can lose electrolytes like sodium, magnesium, and potassium. An electrolyte imbalance can affect your body in various ways and may contribute to poor sleep quality or insomnia.

Carbohydrate Withdrawal

When you consume carbohydrates, they break down into glucose, which is the body and brain's preferred source of energy. When your body senses low glucose levels, it triggers mechanisms that tell you that you need more, which can feel like intense cravings for carbohydrate-rich foods, especially sugars. These cravings, along with feeling low on energy, can disrupt your sleep.

Digestive Issues

Many people who start the keto diet experience digestive issues such as constipation, diarrhea, gastric reflux, bloating, or abdominal discomfort. Cutting out or limiting grains, fruits, and vegetables can also negatively impact the gut microbiome, further exacerbating gastrointestinal issues. These issues usually go away once the body adjusts to the diet.

Symptoms of keto insomnia

Keto insomnia is a temporary problem that some people experience when they start a ketogenic diet. It is not life-threatening or dangerous, but it can be disruptive to your daily routine and cause constant tiredness and exhaustion. The symptoms of keto insomnia include:

• Difficulty falling asleep
• Fragmented sleep (waking up often)
• Not feeling well-rested upon waking
• Fatigue or sleepiness during the day
• Low energy, motivation, and focus
• Increased stress and irritability
• Flu-like symptoms (e.g. body aches, hunger, increased thirst)
• Electrolyte imbalances (e.g. sodium, potassium, magnesium)
• Digestive issues (e.g. constipation, diarrhoea, gastric reflux, bloating)
• Increased cravings for sugar and high-carb foods

Keto insomnia is caused by the transition from a carbohydrate-burning to a fat-burning state, which can lead to a reduction in sleep-regulating chemicals like melatonin and adenosine. The strict restriction of carbohydrates in the keto diet can also result in nutrient deficiencies, such as a lack of L-tryptophan, which is needed for melatonin production.

Additionally, the keto diet can cause electrolyte imbalances and digestive issues, which can further contribute to sleep problems. The duration of keto insomnia varies depending on the person, but it generally lasts until the body adjusts to the new metabolic state, which can take up to four weeks.

Managing keto insomnia

Keto insomnia is a frustrating but non-life-threatening side effect of starting the keto diet. It is caused by a lack of carbohydrates in the diet, which starves the body of L-tryptophan, a precursor to melatonin, the sleep-regulating hormone. While it usually goes away on its own once your body adjusts to the new diet, there are several strategies you can use to manage it.

Strategies to 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. This can reduce feelings of discomfort and deprivation.
• Consume carbs later in the day: Eating carbs in the evening may help with sleep since they increase brain tryptophan, which is metabolized into serotonin and then melatonin. Focus on keto-friendly carb sources such as cauliflower, nuts, and avocados.
• Get enough electrolytes: Electrolyte imbalances can trigger insomnia and other keto flu symptoms. Eat a variety of electrolyte-rich foods such as broccoli, watermelon, chicken, canned tuna, and strawberries.
• Eat keto-friendly foods that promote sleep: Include foods rich in magnesium (almonds, spinach, dark chocolate), tryptophan (eggs, chicken, turkey), vitamin D (beef liver, sardines), and omega-3 fatty acids (salmon, mackerel).
• Maintain a consistent sleep schedule: Decide on a bedtime and wake-up time that allows you to get 7-9 hours of sleep each night and stick to it, even on weekends.
• 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 they may interfere with sleep.
• Practice relaxation techniques: Wind down before bed with a relaxing routine such as reading or listening to soft music.
• Avoid caffeine close to bedtime: Cut back on coffee and avoid drinking it within 6 hours of bedtime.
• Avoid using electronics at night: The blue light emitted by electronic devices suppresses melatonin. If you can't avoid screens, use blue light-blocking glasses or turn on the night shift mode on your devices.
• Optimise your bedroom environment: Sleep in a cool room with a warm blanket to stay comfortable. Make sure the room is dark and quiet, or use white noise if you prefer.
• Limit alcohol and large meals close to bedtime: Avoid drinking alcohol within 4 hours of bedtime and eating large meals, caffeine, or alcohol late at night.
• Stay adequately hydrated: Dehydration can lead to sleep issues, and people on the keto diet need a higher water intake as dehydration is a side effect.

How long does keto insomnia last?

The duration of keto insomnia varies from person to person. It depends on an individual's metabolism and their body's ability to adapt to the change in nutrient intake.

Keto insomnia is usually temporary and tends to fade within a couple of weeks once the body adapts to ketosis. However, it can be frustrating to deal with in the initial stages of the diet. It is important to note that not everyone who tries the ketogenic diet will experience keto insomnia.

If you are experiencing insomnia that is not related to the keto diet, it is recommended to consult a doctor, especially if it lasts for an extended period.

Frequently asked questions