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Intentionally Bare Blog

Keto & Changes in Sleep Patterns


The Keto diet is one of the easiest ways of shedding unwanted weight. In addition to weight loss, a person doing the Keto diet may enjoy other benefits such as decreased levels of blood sugar and insulin, lower blood pressure, less inflammation, and a ton more energy, to name a few!

As remarkable as Keto is, sometimes there are temporary downsides. (I want to emphasize that not everyone will experience these downsides, and they ARE temporary!) If you recently started the Keto diet, you may have noticed that you are not getting enough quality sleep, which can negatively impact your life. Keto insomnia may occur early in a Keto dieter's journey. Keto dieters may experience some changes to their normal sleep patterns, such as having difficulty falling and staying asleep or waking up earlier than usual.

Why does Keto insomnia happen?

Experts have been able to determine why this occurs. Here are the three most common reasons.

Reason 1: Keto Flu

Keto flu is one of the primary reasons why you may be suffering from Keto-related sleep problems. Keto flu occurs when you completely cut out carbs from your diet and switch to fat as your body's primary source of energy. The Keto flu may begin a couple of days after starting the Keto diet and will end shortly after. You can help ease the effects of the keto flu; I've put together a post on how!

Reason 2: Extra Energy

Extra energy is a natural consequence of all that energy you get from being keto-adapted! Once your body becomes accustomed to your new energy levels, your sleeping problems should decrease.

Reason 3: Electrolyte Imbalance

You may also be suffering from Keto insomnia if your Keto diet is too low on magnesium. Magnesium is a vital mineral/electrolyte which your body needs. When it is lacking in your diet, you may become a bit more anxious and stressed than usual, thereby keeping you from falling asleep at night.

Top Five Tips for Helping Keto Insomnia

Sleep problems are just a minor setback in the Keto diet, which should not discourage you from following this way of eating. With the following natural sleep tips, you can overcome this side effect and be well on your way to a healthier version of yourself.

  • Avoid eating or snacking late at night eating, so that your body can work off energy from food before bedtime.
  • Take electrolytes and magnesium citrate (my Intentionally Bare Keto BHB powder (Amazon US | Amazon CA) is an energy drink mix with electrolytes and magnesium but without caffeine).
  • Burn off excess energy by exercising for about 30 minutes at least three times a week.
  • Instead of completely cutting out carbs, decrease your intake slowly until you get to the set limit of 25g for normal ketosis. (Note: This limit is different for each person, so please do your own carb macro calculations by using the macro calculator on my website!)
  • Drink plenty of water!

For many people, sleep does not change at all (it never did for me), but I wanted to mention it just in case it happens to you. As your body starts burning fat as fuel, it will settle into a nice rhythm, and your sleep will return to normal. This too shall pass, so don’t panic!

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Leta ~ Intentionally Bare

DISCLAIMER: The information in this blog is for educational and informational purposes only. The content in here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard here.