Why Does Intermittent Fasting Affect Sleep?
Intermittent fasting has many health benefits, from weight loss to improved cognitive performance and even delayed aging, so it’s no wonder that more and more people are trying this diet, which is both ancient and novel. This article will take you through how fasting can improve the quality of your sleep.
What is Intermittent Fasting?
Intermittent fasting, also known as light fasting, involves eating at specific times of the day and fasting the rest of the day.
As two examples, some people follow a 16:8 schedule where they eat only for eight hours (for example, from 12 noon to 8 p.m.) and fast the rest of the day, while others may choose to restrict caloric intake on any two days of the week and then eat normally the rest of the day, which is called a 5:2 fast.
There are many ways to do light fasting, and the key is to choose the method that works for you based on your work schedule. The point of intermittent fasting is to limit the amount of time you eat without having to focus on the calories in your diet. This practice encourages your body to go into “fasting mode” and start converting fat reserves into energy for weight loss. In addition, fasting helps give your digestive system a good rest so that your body can focus on cellular repair and energy recovery.
Origins and Popularity of Fasting
Fasting is not a new phenomenon. It has been a common practice for many major religions throughout history. During Ramadan, Muslims fast from dawn to sunset, eating and drinking only in the evening; practicing Jews fast for 25 hours on Yom Kippur; and Christians fast at certain times during Lent.
The idea of improving health through fasting has been around since the time of Hippocrates. Especially in modern times, more and more people are becoming aware of the physical benefits that can come from proper light fasting. For example, in 2013, British journalist Michael Mosley pioneered the 5:2 fasting method to the public, causing a stir throughout the UK. His new book – The Fast Diet – hit Amazon UK’s best-seller list upon publication.
In recent years, obesity rates have increased rapidly around the world. In the United States in particular, more than two-thirds of adults are considered overweight or obese. And obesity poses significant health risks, such as the increased risk of diabetes, cardiovascular disease, and cancer. These health risks can be reduced by losing weight, and intermittent fasting is one of the most effective strategies.
What are the Health Benefits of Light Fasting
Studies show that the main health benefits of intermittent fasting include:
- Weight loss
- Promoting metabolic health
- Reducing inflammation
- Improved immune function
- Lowering cholesterol
- Prevent neurodegenerative diseases
- Better cognitive performance
- Improves mood
- Delay organ and cellular aging
- Improve sleep
How Intermittent Fasting Affects Sleep
Many people have a hard time falling asleep or wake up easily in the middle of the night when they first try fasting. However, the interesting thing is that if you stick with it for a few more days you will find that you sleep much better. I have experienced this wonderful feeling myself. Studies have shown that intermittent fasting can improve sleep quality by strengthening circadian rhythms.
The body’s circadian rhythm governs a range of biological functions, from your appetite and metabolism to your sleep-wake cycle. Circadian rhythms are regulated primarily by sunlight, but humans have an equally powerful set of secondary circadian rhythms (or time cues) that as meal times.
When a regular mealtime is followed, it can help strengthen your natural circadian rhythm. People who fast lightly and regularly also have higher levels of growth hormones in their bodies. Typically, growth hormone is produced in large amounts during sleep. It can help burn fat, restore muscle strength, and help cells repair themselves. As a result, people who fast may wake up feeling more refreshed.
In addition, people who are accustomed to intermittent fasting may also find that their energy and focus are much improved. Fasting increases the production of appetite-A, a neurotransmitter associated with alertness and arousal. Specifically, fasting individuals have lower levels of appetite-A at night and higher levels during the day. As a result, they feel more energetic during the day and enjoy a deeper and more restful sleep at night.
A study of healthy adults found that after participants did light fasting for a week, their sleep quality improved at several levels, including length of sleep and level of deep sleep. In particular, participants had longer periods of rapid eye movement (REM) sleep. During this stage of sleep, the brain processes emotional and psychological issues more effectively. This study concluded that intermittent fasting is effective in promoting sleep quality, improving mood, and enhancing concentration during the day.
Can Intermittent Fasting Cause Insomnia
While light fasting can help improve the quality of sleep, it can also cause sleep problems in some cases, depending on when you eat.
When people eat irregularly, it can disrupt their sleep. Especially since eating before bedtime raises body temperature, which is different from what usually happens during sleep. Eating before bed upsets your stomach, which can disrupt sleep and affect your state of mind when you wake up.
For example, during Ramadan, Muslims fast during the day and eat at night. This eating pattern conflicts with the body’s natural circadian rhythm and can lead to lower melatonin levels. Melatonin, also known as the sleep hormone, is an important hormone that helps regulate the body’s circadian rhythm, and it is produced most at night. Aging and frequent late nights can lead to a decrease in melatonin production.
How to Ensure Quality Sleep During Fasting
Having a regular diet can help improve the quality of your sleep. Incorporating some healthy sleep tips can help you sleep better during a fast.
Don’t Fall Asleep When You’re Hungry
If you are unbearably hungry, it may be more difficult to fall asleep. When you’re hungry, levels of the stress hormone cortisol rise in the body, reducing sleep quality. Therefore, you should eat your last meal at least three hours before bedtime. This way, you won’t be too full to sleep, but you won’t go to bed hungry either.
Stay Well Hydrated
Dehydration in the body can lead to shorter sleep or lower-quality sleep. Drinking more water during the day will reduce hunger and will also make it easier for you to fall asleep at night.
But watch your caffeine and alcohol intake. While caffeine may reduce your appetite, it can also disrupt your sleep. In addition to affecting the quality of your sleep, alcohol can negatively affect your metabolism and lead to nutritional deficiencies.
Choose a Healthy Diet
Although you don’t have to pay too much attention to the calories of food when you follow light fasting. You should also try to avoid foods high in sugar and calories during meals. These junk foods cause blood sugar spikes and crashes, making you hungrier and unable to continue the fast.
If you eat more healthy and nutrient-dense foods, you’ll find it’s not hard to stick to intermittent fasting. Fruits, vegetables, healthy proteins, and fats are the best choices.
Find the Right Fasting Style for You
As with any life and diet change, it takes a few days to get used to intermittent fasting. When you find the right schedule, give yourself some flexibility to rationalize your diet based on your habits and the time of day. The key is to always listen to how your body feels, be kind to yourself, and stick to what is good for your health.
If you find that you are unable to sleep or wake up easily at the beginning of the fast, this is normal. After sticking with it for a while, the quality of your sleep will improve greatly as your body adjusts to the new diet.
Intermittent fasting can have some side effects and is not suitable for everyone, especially if you are pregnant or have health problems, please consult your doctor before you start trying fasting.