Trouble sleeping several months into Keto

(Zach Ratzman) #1

I’m relatively new to Keto, having started with it full-throttle back in early June 2020.

I’m well past the Keto flu stage of the first few days/week, but I’ve noticed over the last few weeks that I’m unable to sleep through the night. My main problem is waking up several times during the night to take what are obscenely long pees. I drink a TON of water during the day - always have - so I figured I was drinking too much water too late in the day/evening. However, I recently stopped drinking water (or anything) as early as 5:30pm or 6:00pm, but I still wake up at least once during the night to pee.

I know being on Keto usually results in more frequent urination, but I am literally unable to sleep through the night - frequently waking up at 3:00am or so to go. And even worse or weirder is that once I wake up to go, my mind is instantly “alert” and I"m unable to get back to sleep. Even though I feel somewhat rested when I wake up (after ~5 hours of sleep since I go to sleep kind of early), I’d much prefer to get closer to 7 hours of sleep if I can.

One theory I have is I’m low on sodium (and maybe other electrolytes), even though I’ve been taking a keto electrolyte supplement. That, coupled with my million trips to pee DURING the day - since I drink so much water during the day - may be resulting in even additional loss of sodium and other electrolytes.

Anyone else experience this? Any tips on how to get my sleep back to normal?

#2

Well first, you’re not alone. … I too often get up 2 or 3 times a night to take a break, but I truly can’t say this is only from this WOE? - Like you, I too have always drank a lot, (1-1/2 to 2 gallons daily when I first started) and when I cut it back purposely I still seem to get up at least once or twice to go still? I’ve also tried the not drinking much the last two hours before bed, but this doesn’t seem to correct this, but does minimize it some. Also, I drink a lot of Tea, which I know doesn’t help with this issue either.

As far as Sodium, your body does indeed become quite efficient in getting rid of it being Keto, so it’s why so many will make sure to get plenty back in. For some, like myself, I just like to make sure I get extra salt on foods without over-doing-it, ruining the meal itself. And this seems to work and help with this, but I’m also ready to add straight salt when or if needed, but it hasn’t been the case as of late.

But if you’re still new to this WOE, I would give it some time to just settle out. Your body goes through a lot of changes along with your eating differently, and some have mentioned everything from being lethargic to over-energized, so it’s not always the same for everyone. But unfortunately I can’t give any tips on the sleep issue, since I don’t always do well with that myself. Guess I just got more used to it over the years and know when I do get up, whether to use the restroom, take the Pups out, etc. there’s always a good chance I’m not getting back to sleep, but simply up the day. :neutral_face:

(Zach Ratzman) #3

hey, thanks Dave, I appreciate the response and your insights.

One question though - what’s WOE?

#4

WOE = Way of eating

Are you losing weight? Some folks have disrupted sleep when they’re eating at a deficit (for their body). I have trouble with sleep when I’m fasting.

(You've tried everything else; why not try bacon?) #5

I used to have to get up several times to urinate during the night, a pattern that began in childhood. It’s only since going keto that I have been able to sleep through the night. One of the ways I can tell that my carb intake is sufficiently low is by my apparent bladder capacity. High carb = low capacity; low carb = high capacity. Early on, I had to train myself to wait to flush the toilet, because my morning void was so much larger on keto. When I go back to having to wake in the middle of the night, I know that I had too much carbohydrate the previous day.

Two things to try: either increase your salt intake, or lower your water intake by drinking to satisfy your thirst instead of to reach a target of consumption. And @Madeleine’s idea of making sure to get enough calories by eating to satiety is another good idea.

Lastly, the number of hours of sleep you are getting is irrelevant. If you are waking up tired and foggy, you are, of course, not getting enough sleep, or not sleeping deeply enough, no matter how many hours you slept. If you are waking refreshed and alert, then you are getting enough, regardless of how many hours it was by the clock. Ignore advice that specifies a target number of hours to sleep. Listen to your body.

(Zach Ratzman) #6

thanks very much for all the replies, I appreciate it.

I have been indeed eating to satiety - I don’t feel hungry or like I’m depriving myself, though I am still likely at a calorie deficit and still losing weight, albeit very slowly.

Yesterday I upped my salt intake a bit, and also drank a large sugar-free Gatorade during the day (thinking sodium & electrolytes). I continued to stop drinking water (or anything) at 6:00pm, as I had been doing the last week or so. Happy to say that night was the first night in about a week where I slept the entire night without waking to pee - got a solid 7 hours of sleep and woke up refreshed.

So yesterday’s test controlled for my water intake (since I’ve been cutting off liquids roughly 4 hours before bed over the last week or so), BUT increased my salt and electrolyte intake over previous days, and the result was an uninterrupted night of sleep. Granted it’s just one data point of a single night, but I was pleased this morning and will continue with increased salt and no drinking after 6:00pm to see if that’s the ticket to greater sleeping success.

(Jane) #7

Same here. Not fasting I sleep pretty good.

(Jane) #8

You are a guy so can’t relate but the ladies here may.

I always said getting up to pee 6 times a night when you are 8-1/2 months pregnant was God’s way of preparing you for the upcoming sleepless nights of feedings. :laughing:

For me, it never completely went away and I stll get up at least once in the middle of the night to pee, sometimes twice. My oldest is 35 so been going on a lot of years and I go right back to sleep out of years of habit.

Glad you were able to sleep through the night though. A good night’s sleep is very important to your health!

(You've tried everything else; why not try bacon?) #9

Mom, a nurse, always said that the reason gestation took nine months was so that you’d be happy to go into labour! :baby:

(Jane) #10

Your Mom was a WISE woman!!! :heart_eyes: