Understanding Insomnia During Intermittent Fasting
Intermittent fasting (IF) is known for its health benefits, but it can sometimes lead to insomnia, a common side effect for some individuals. Fasting causes changes in blood sugar levels and hormone fluctuations, particularly in cortisol and adrenaline, which can disrupt your sleep cycle.
Why Does Fasting Cause Insomnia?
– Cortisol Spikes: During fasting, cortisol, a stress hormone, increases to maintain alertness. While this helps with energy, it can keep you awake at night.
– Hunger Hormones: Ghrelin, the hunger hormone, often spikes during fasting, leading to increased wakefulness.
– Changes in Melatonin: Extended fasting periods can delay the release of melatonin, the sleep hormone, shifting your circadian rhythm.
How to Manage Insomnia While Fasting
– Try eating your last meal earlier in the day to align with your circadian rhythm.
– Opt for magnesium-rich foods or supplements like spinach, almonds, or magnesium glycinate.
– Consider herbal teas like chamomile or valerian root to promote relaxation.
USA-Specific Tips
Many USA-based stores carry sleep aids like melatonin gummies or magnesium supplements that can help during fasting. You can find sleep-friendly snacks such as turkey or tart cherry juice in most grocery stores, which naturally boost melatonin production.