Some people experience changes in their sleep patterns when beginning to fast. We've seen with clients that it can be a roadblock, even causing people to quit the fasting method altogether. For that reason, we've come up with a solution that works for nearly everyone.
How to Get a Good Night's Rest While Fasting
Fasting can alter sleep patterns due to its effects on hormones and blood sugar levels. Here's how to manage it.
Step 1: Ensure you're getting electrolytes, which help regulate nerve and muscle function, hydration, and blood pH, which can impact your sleep during fasting. To find out what your needs are check out our personalised electrolyte calculator.
Step 2: As caffeine is a stimulant it is important to reduce your intake by at least 12 pm to not disturb your sleep.
Step 3: Take 250mg of L-theanine 20 minutes and 3g of glycine one hour before bed for improved sleep.
Step 4: If you have trouble sleeping you can move your feeding window to 6-7 pm. But be sure these calories don't come from MCT oil. C8 MCT oil can be used to extend the benefits of fasting without breaking it. But from work with clients, we have found that some people find it causes sleep issues. So be sure, if using the oil, to take it at least three hours away from bedtime.
How Hormones Affect Your Sleep
Fasting can have an effect on hormones such as cortisol, adrenalin and melatonin. These hormones have an impact on sleep and sleep quality.
This is why supplementing with L-theanine and glycine and knowing your electrolyte needs are important as they help you to stay balanced while fasting for fat loss.
How to Stabilise Blood Sugar Levels for Sleep
Low blood sugar levels can also cause sleep disturbances. Shifting your feeding window to the evening helps combat these disturbances.
For example, eating a balanced meal between six and seven, focusing on lean proteins, healthy fats, and vegetables will help keep your blood sugar steady.
This will allow you to continue to enjoy the benefits of fasting while optimising your sleep.
Actionable Takeaways
Use the electrolyte calculator and get your electrolyte needs met
Quit caffeine for the afternoon and evening
Supplement with L-theanine and glycine
Eat between six and seven
Don't use C8 MCT oil three hours before bedtime
Need More Help?
You're not alone in this journey! If you have any questions or still having trouble sleeping please contact us. Leave your name and email, and one of our nutritional analysts will get back to you to help you on your fat-loss journey. We're interested to hear what you have to say.