Need help with sleep issues!

sleep
#1

In April 2022 I was diagnosed with Type 2 Diabetes. I went on a keto diet and also began fasting 16 hours a day, 6-7 days per week. I quickly got my blood sugar under control.

Within a few weeks of starting these things, I began having one night a week during which I’d wake up in the middle of the night (usually around 3 am, although the time varies quite a bit) and either never fall back asleep or not fall back asleep for a long time (usually at least a couple of hours). Either way I was exhausted the next day.

Very gradually, over a six-month or so period, this went from happening one night a week to literally every night of the week. To put it mildly, it’s now completely disrupted my life, and the suffering (both physical and emotional) is quite extreme.

I’ve tried eating more healthy carbs one or two days a week, but that didn’t help. I also tried having carbs in the evening, but that hasn’t helped. I added foods like pumpkin seeds that have tryptophan, but that hasn’t helped.

It seems clear to me that the keto diet and/or intermittent fasting has created this issue, but I can’t find anyone (not even a doctor) who understands why this has happened or what to do about it.

HELP PLEASE! All ideas and suggestions welcome.

And if you know of any keto/IF experts with whom I may want to consult, please tell me their names and contact info.

Thank you. :slight_smile:

(Chuck) #2

I also have nights I don’t sleep as much, I have I have to shutdown my brain and stop thinking about everything that is going on in my life. I have found that melatonin helps, I take 10 milligrams at bed time then read a chapter or two in a book I am reading. This helps but it’s not a cure.

(You've tried everything else; why not try bacon?) #3

Hello, @robxx, and welcome to the forums! This is an issue a number of people have when starting keto. Sometimes it settles down on its own, and sometimes it is helped with supplements. If you do a search on this site, you will turn up plenty of experiences and get some ideas of how to proceed.

(Cathy) #4

Take magnesium citrate. One daily should help.

The fact that keto acts as a diuretic means that some electrolytes can get depleted and since magnesium is chronically low in our food supply, it may help to supplement. Additionally be sure to use a good quality sea salt as that helps with retaining those important minerals.

I also take melatonin (5 mg). Sleep in a dark room (no electronic lights), and regular bedtime. Hope some of this is helpful.

(Allie) #5

Magnesium before bed and a nighttime routine.

(Robin) #6

THIS. Spot on, for me.

(Megan) #7

This sounds awful! Perhaps you can try stopping intermittent fasting. I’d try that long before I’d try adding in more carbs. I hope you get some relief soon. I had a 2 month period of terrible sleep and could feel myself coming undone, physically and emotionally, so I really feel for you.

#8

Hi, it’s possible you may be low on magnesium? I take magnesium citrate, I think the brand is called Calm, and it has helped in various ways, with relieving constipation as well as improving sleep and banishing those awful leg cramps I used to suffer since the start of keto. I purchased the unflavoured powder version on amazon. It’s quite pricy, but I only have a heaped teaspoon of it nightly, and I’ve still loads left so the supplement lasts you a good while.

(Robin) #9

I take the exact same thing for the exact same reason.

(Edith) #10

Agree with this. My sleep has improved since I went back to three meals a day. This sounds weird, but the other thing that has helped is upping my percentage of calories from fat. :woman_shrugging:
I’ve also cut back on the amount of fluid I drink during the day. It’s been helping me keep my electrolytes balanced better.

#11

I would do some reading on The Seattle Protocol. Breath right strips, mouth tape and Nazonex. Basically what you are doing is increasing your oxygen levels while you sleep. Taking air in through the nose increases brain oxygen while sleeping. Proper sleep shuts down the parasympathetic nervous system. In a properly oxygenated sleep state, you will sleep through the night. Over-excitation of the parasympathetic nervous system driven by hypoxia or inadequate oxygen will wake you in the middle of the night to urinate.