How To Avoid Insomnia on the Keto Diet
Are you following a keto diet, and having trouble falling asleep?
At night, do you feel tired, but wired at the same time?
You are not alone. And it can be the push that causes you to throw away all of your hard work of achieving ketosis.
But before you throw in the towel, let's see if there is something we can do to help you beat this keto diet insomnia.
Here are a few tips that may help with your ketogenic diet insomnia. Give them a try!
- It is possible that your circadian rhythm may be disrupted. Circadian rhythm is a natural, internal system, that signals the release of either cortisol (upon waking), and melatonin (at night). It can be thrown off if you are a night shift worker, or you are indoors most of the time. One way to get your circadian rhythm back on track is to get some sunlight on your face and eyes, right when you wake up. This helps elevate serotonin and cortisol, to wake the body up. Spend as much time as you can outside, weather permitting. And dimming the lights at night time to help lower cortisol, and raise melatonin. It's also important to limit exposure to electronics after sunset. Electronic devices put out a light that signals the release of cortisol, much like the sun would. If you have to work at night, there are programs you can download that will change the lighting on your electronics to mimic the sun at sunset. I use f.lux for my laptop, and Night Mode for my phone.
- Take a magnesium supplement at night. It is a natural muscle relaxer, which may help relieve stress, or help with nighttime muscle cramps that are waking you up.
- Try taking a hot shower or bath right before bed. Add a couple cups of epsom salt, which contains magnesium, to help relax your muscles and add a couple drops of lavender oil to further your relaxation experience.
- Avoid exercising right before bed, around 8 pm – 10 pm, if you can. Exercise wakes up the body, and energizes you.
- Do a yoga routine, specifically developed to get you ready for bed. It can help you to unwind after a busy day, and clear your mind. Click here for my favorite yoga bedtime routine.
- If none of these work, try adding a few extra carbs at night. That would look like, maybe a handful of berries. It may be what your body is needing at this time, especially if your thyroid requires more carbs than you are currently giving it.
Don't underestimate the power of sleep. It should be a top priority, because it can stall weight loss, cause anxiety, and disrupt hormones.