At ZOE, the significance of sleep is well understood, as are the intricate links between sleep quality and the body's response to carbohydrates. Research indicates that a poor night's sleep can lead to significant blood sugar spikes after breakfast. The relationship between food and sleep is profound, with studies showing that individuals who sleep less than 7 hours nightly tend to consume more calories. Similarly, sleep deprivation often results in increased calorie consumption.
However, it's important to acknowledge that not everyone on a no-carb diet will experience insomnia. While some individuals experience sleep disturbances when first adopting the keto diet, others experience the opposite.
Carbohydrates: A Spectrum of Types
Carbohydrates are diverse, ranging from beneficial fiber found in fresh fruits, vegetables, nuts, and seeds, which support gut bacteria and aid digestion, to complex carbs in whole grains, which provide a good source of energy. On the less healthy end are refined sugars found in sugar-sweetened sodas and ultra-processed foods, known to cause blood sugar spikes and increase the risk of various health issues.
Here’s a breakdown of common carb types:
- Fiber: An indigestible carb vital for gut health, found in fruits and vegetables.
- Complex carbs: Energy-rich, long chains of sugar molecules in vegetables and whole grains.
- Simple carbs: Quickly absorbed sugars like glucose, fructose, and sucrose, found in fruits and milk.
- Refined or processed carbs: Nutrient-depleted sugars or grains in white pasta, rice, bread, and table sugar.
- Added sugars: Simple carbs added to foods during processing, offering no nutritional value.
The Conflicting Evidence: Carbs and Sleep Disruption
Studying the impact of nutrition on sleep is complex due to varying dietary habits. It's challenging to determine cause and effect: Does tiredness lead to higher sugar intake, or does added sugar cause poor sleep? Some studies carefully monitor food intake to address this.
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One study revealed that higher saturated fat and lower fiber intake led to lighter sleep, while increased sugar or non-fiber carbohydrate consumption resulted in more frequent awakenings.
Conversely, another study explored the impact of a very low-carb diet on sleep. Fourteen healthy men aged 18-35 were recruited. It was discovered that consuming very little carbohydrate reduced the amount of rapid eye movement (REM, or dream) sleep and increased the amount of deeper slow-wave sleep. This suggests that low-carb diets, such as the keto diet, might influence sleep. But it’s not clear whether this change in sleep is meaningful for health or if it would persist longer than 2 days.
Carbohydrates and Insomnia: A Closer Look
Research on postmenopausal women and insomnia has shown that higher intakes of added sugars, starch, and refined grains were associated with a greater likelihood of experiencing insomnia. Conversely, increased fruit, vegetable, and fiber intake were linked to lower rates of insomnia. This suggests that fiber may reduce insomnia, while quick-release sugars may increase it. It's important to note that this type of study cannot prove cause and effect. Sleep-deprived individuals might simply be more inclined to choose energy-dense foods.
Several studies also point to a connection between soda consumption and poor sleep. For example, an Iranian study involving nearly 400 adults found that sugar-sweetened beverages were associated with reduced sleep quality. Similarly, Korean research indicated that children who consumed more soda and sweet drinks slept fewer hours each night. However, these findings are primarily observational, making it difficult to determine whether soda disrupts sleep or whether disrupted sleep leads to a greater desire for soda.
Do Carbohydrates Induce Sleepiness?
Despite the conflicting evidence suggesting that carbohydrates might disrupt sleep, some studies propose that they can promote tiredness and sleep.
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One study from the 1980s demonstrated that participants who received a large carbohydrate supplement experienced fewer awakenings during the night, increased REM sleep, and reduced light sleep compared to those who received a placebo. Another small trial involving 12 healthy men tested the effects of a high-glycemic index meal on sleep compared with a low-glycemic index meal. The scientists showed that eating a high-glycemic-index meal 4 hours before bed made it easier for participants to drop off to sleep - but not so much when eaten 1 hour before. However, they didn’t identify any other changes to the participants' sleep, such as how long they slept for.
Potential Mechanisms: How Carbs Might Affect Sleep
The precise reasons why carbohydrates might influence sleep are still unclear, but some theories exist. One idea suggests that carbs might affect circadian rhythms. Studies have shown that a carbohydrate-rich evening meal delays the body clock and reduces melatonin release.
Another theory suggests that blood sugar spikes caused by certain carbohydrates may hinder sleep. These spikes prompt insulin release, which can lead to a subsequent blood sugar crash. If glucose levels in the brain drop too low, the body may release hormones like adrenaline to restore glucose levels, potentially disrupting sleep.
Moreover, sugar spikes "may elevate your body temperature and heart rate and thus prevent you from having a deep, restorative sleep.” Diets rich in high glycemic index foods can also trigger inflammation, leading to the release of anti-inflammatory cytokines that can inhibit sleep.
Conversely, carbohydrates might increase sleepiness by promoting tryptophan entry into the brain, leading to increased serotonin production, which promotes sleep.
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Keto Diet and Insomnia
The ketogenic, or keto, diet is a popular, effective way to lose weight and improve your health. When followed correctly, this low carb, high fat diet will raise your blood levels of ketones. Ketones are chemical byproducts that provide a new fuel source for your cells and are responsible for most of the unique health impact of the keto diet.
Science → Keto insomnia: Causes and remedies While low-carb or ketogenic diets are often-times used to better peoples’ sleep quality, I still get the occasional question about insomnia on keto. Some percentage of people have trouble falling asleep and staying asleep on a low-carb diet.
Insomnia is a sleep disorder characterized by trouble falling asleep, staying asleep, or both. Another hallmark of insomnia is feeling foggy and unrefreshed upon waking, and is the most common sleep disorder. It also must cause “significant distress” or other functional problems, according to the APA.
There are different categories of insomnia. Issues falling asleep are called onset insomnia, while issues staying asleep are called maintenance insomnia.
Temporary cases are called acute insomnia, while longer cases are called *chronic insomnia. * When chronic insomnia has an obvious cause (drugs, health condition, etc.) it’s called secondary insomnia. When the cause is unknown, that’s called primary insomnia.
If you’re not sleeping well on keto, you’re not alone. They can persist. This fat comes from either dietary sources or from body fat.
Before going keto, most people rely on glucose (from carbs) for brain fuel. In the absence of ketones, glucose is the only available energy substrate for the brain.
When you transition to keto, your body needs time to upregulate enzymes and pathways to utilize greater amounts of fat/ketones from circulation than it has previously. This can cause a variety of symptoms, including insomnia.
Insomnia is also a symptom of sugar withdrawal. When you go off them, you feel it.
Too many bathroom trips
The keto diet has a diuretic effect. It causes increased fluid loss through urine, because with less insulin around, your kidneys retain less water.
All those pee breaks, unfortunately, increase the likelihood of insomnia. The more you wake up, the more likely you’ll stay up. Waking up to pee also torpedos your sleep efficiency, or the percentage of the night you’re actually sleeping.
Low electrolytes
Along with fluids, you also lose more electrolytes like sodium and potassium on keto.
To make matters worse, people who eat keto tend to undershoot dietary electrolyte intakes. Insomnia included.
Can Keto Improve Sleep?
This article is about keto insomnia, but a ketogenic diet can also be a sleep aid, because a low-carb diet helps minimize blood sugar fluctuations that can result in hunger. If you wake up in the middle of the night feeling ravenous, it’s hard to get back to sleep.
Struggling to Stay Awake? “Truly grateful for this home sleep test. Dawn G. Keto insomnia refers to sleep disturbances that some people experience when adopting the keto diet. is a low-carbohydrate, high-fat eating plan designed to shift the body’s metabolism into a state called ketosis, where the body primarily relies on fat for energy instead of carbohydrates. Not everyone on the keto diet will experience insomnia. like melatonin and adenosine. More research is needed to fully understand the impacts of keto on sleep and overall health. when first adopting the keto diet. “Keto flu” symptoms include headaches, fatigue, and stomach discomfort. Managing keto insomnia involves adopting strategies to ease the transition and support good sleep hygiene. Gradual changes to the diet, adequate hydration, and incorporating sleep-friendly practices are among the best approaches to mitigate the potential impacts of the keto diet on sleep. While some people have sleep disturbances when first adopting the keto diet, others experienced the opposite. who followed a low-calorie keto diet for a month reported actually sleeping better. If you’re considering starting the keto diet, it’s critical to consult your doctor first. Although the diet may promote weight loss and other benefits, it may not be safe for everyone. Those with liver, pancreas, gallbladder, and thyroid conditions should avoid the keto diet.
Lifestyle Adjustments
- Prioritize sleep hygiene: Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure a dark, quiet, and cool sleep environment.
- Limit screen time before bed: The blue light emitted from electronic devices can interfere with melatonin production, making it harder to fall asleep.
- Manage stress: Practice relaxation techniques such as meditation, deep breathing, or yoga to reduce stress levels and promote better sleep.
- Ensure adequate nutrient intake: Consume a balanced diet with sufficient vitamins and minerals, particularly magnesium and potassium, which play a role in sleep regulation.
- Stay hydrated: Dehydration can disrupt sleep, so drink plenty of water throughout the day, but limit fluid intake before bed to reduce nighttime awakenings.
- Avoid caffeine and alcohol before bed: These substances can interfere with sleep quality and duration.
- Get regular exercise: Physical activity can improve sleep, but avoid intense workouts close to bedtime.
- Consider meal timing: Eating large meals or sugary snacks close to bedtime can disrupt sleep. Try to finish eating at least a few hours before going to bed.
Lingering Questions and Future Research
Overall, the evidence suggests that carbohydrates may influence sleep, but the findings are inconsistent. More extensive, long-term research is needed to establish causality and fully understand how and why sugar impacts sleep.
Individual responses to food vary significantly. Factors such as genetics, gut microbiome composition, and lifestyle can influence how different individuals respond to carbohydrates and how they affect sleep.
It's crucial to consider the entire diet, including when you eat, the nutrients present in the food, and the combination of foods consumed. Understanding your body's unique response to food can help you make informed choices that promote long-term health and better sleep.