Popular Atkins diet like Ketogenic diet causes rapid weight loss by developing a body condition, i.e., ketosis.
However, some health issues with this state occur such as poor sleep or insomnia. Insomnia and keto diet relationship is still under research, and much of this relation is anecdotal.
A good understanding of keto diet and proper sleep help you chose best for a diet plan.
If insomnia, you experience is chronic, consult your doctor before going for weight loss regimen.
How Keto diet Functions?
Keto diet is high fat, low carb, and medium protein. The main rule of a keto diet is to burn fat for energy consumption, instead of carbohydrates-as in standard diet body does.
When fat tissue breaks down, ketones (carbon fragments) are released into the bloodstream, so ketosis occurs.
Due to rapid weight loss at the start of this condition, sleep problems arise due to repeated euphoria condition which creates with high energy. Insomnia and keto connection starts from this situation.
Staying asleep and difficulty in sleep condition is insomnia.
It is a pattern when chronically poor sleep occurs due to depression, anxiety, substance abuse, illness, medication of any hormonal changes. Dietary factors like change in diet, stimulants, and caffeine play their part in it.
Best treatments for insomnia are a reduction in stress, lessening tobacco, caffeine, and alcohol and doing exercise. Massage and acupuncture are also used as its cure. If you fee insomniac condition due to diet, see your doctor to rule out the primary issues.
Insomnia and Keto Diet Relation
Carbohydrates are energy sources and known as comfort foods, as they pour soothing effect on the body. Whole grain carbohydrates offer glucose supply to the body and maintain energy level consistently.
They also work to improve the amino acid L-tryptophan entry to the brain. This amino acid promotes serotonin production that helps improve sleep and calms the body. Keto diet eliminates carbohydrates from the body, so this amino acid also removes.
L-tryptophan supplements help in insomniac cases. Consult with the doctor about these supplements.
Ketogenic Diets Risks
Insomnia and keto diet relation is common, and keto dieters often complain about this condition. It causes adverse effects like kidney stones, imbalance of electrolytes, constipation, liver damage and cholesterol issues.
Many Ketogenic dieters have a complaint about dehydration and reduced vigor. American journal of Clinical Nutrition conducted a study and provided that Ketogenic and non-Ketogenic participants lose the same amount of weight and same improvement level in the functioning of insulin.
However, American Medical Association prescribed not to adopt the keto lifestyle, if you want to lose weight safely.
Insomnia and Keto-See Simple Steps:
Sleep sucks on low-carb. It is possible that circadian rhythm of your body is disturbed. It is a natural process that works on the signal of cortisol and melatonin.
In case of awakening, this cycle is thrown off. It is necessary to get the circadian rhythm back to improve insomnia on a keto diet. Try to get sunlight on face and eyes upon awakening. Restring cortisol melatonin is essential to have a better sleep.
Dimming lights at night promote melatonin and lower cortisol. Do not use electronic devices on the bed because their lights release cortisol as the sun does.
- At night, take a magnesium supplement. It will relax your muscles, relieve stress and improves cramps that may be a contributory factor in keeping you awake.
- Getting a shower before sleep works better. Add some Epsom salt –it contains magnesium-to relax your muscles and few drops of lavender oil that will boost relaxation
- By 8pm-10pm, do not think about exercise because it energizes body and wake you up
- Organize your yoga routine right before you go to bed. it helps mind unwind after the hectic day and clears up mind.
- If these tips do not work, try to add few carbohydrates at night, i.e., some berries. It is what body needs this time.
Insomnia and keto connection exists but tries to use these simple steps because the power of sleep matters most. Otherwise, your weight loss plan may stall, anxiety will occur, and hormones would be disrupted.
Sleep requirements are different for one individual than other.
It mainly depends on age, physical activity, and diet. It is possible that you are not sleeping because you had some hours sleep in the daytime. Most adults need 7-8 hours sleep per day to fulfill body requirements.
If this need is neglected, poor health conditions occur, and it results in lethargy and fatigue the whole day.