I found that when I went low carb and (also) started doing regular fasting, my sleep dropped from 7 hours a night, down to about 4.5 hours. I would feel alert and awake when I woke up, but as time went by, week after week of having only about 4.5 hours of sleep a night, I started feeling exhausted. I found that when I added some RESISTANT STARCH back into my diet (in the form of eating a little bag of plantain chips), I immediately (instantly) went back to sleeping at least 7 hours a night.
My sleep has actually improved since implementing a ketogenic diet. Everyone's body is different, though, so it makes sense that everyone's experience will differ.
Jennifer Myers Same here. I've had insomnia my whole life. Keto made it disappear. Before I would fall asleep easier but only sleep 2 or 3 hrs then not be able to sleep anymore. With ketosis it takes a little longer to fall asleep but I get a solid 8 every time.
I think it may be the name. I am a Jennifer as well and I am sleeping way better than I was before we started this diet. I had given up ever sleeping more than 2 hours at a time ever again. I'm now sleeping 6 to 7 hours a night now.
Something to try: Magnesium at night + carb only meal as last food of day. Keep carb free except that last meal. Something like a spoonful of honey helps one sleep. You can stay low carb by using this "bedtime routine" as only carb source for the entire day. Melatonin if still having trouble. But you will notice when low carb for long periods, one round of carbs can knock you out pretty good.
I'm glad I found this video. I've been keto/fasting for a week now, and I noticed I have trouble falling asleep at night, which never happend in recent years, so I was wondering if they were related.
Interesting... I had exactly the opposite effect. I've struggled with insomnia my entire life (starting at 6 years old). I never drink caffeine after 9:30am and have a very regimented sleep schedule and still have to take medication for sleep. When I started ketosis, I was restless the first few nights, but by the 4th night, I started falling asleep every night without my prescription. Nothing has ever had that effect on me before but I'm enjoying it.
I struggle with insomnia and on the fourth day trying keto it got a lot worse, introduced more carbs and I was good. No bloating on keto but no sleep either.
I really appreciate your videos. I am a nursing prof and how you explain elements of ketosis with research discussion truly provides the listener with rationale. I will continue to watch and learn. Thank you.
Stehuntimari - excuse me but that’s a bit premature. How much do you even know about it? Clearly, you are limited in your information. There are REASONS for this that are POSSIBLE to find out. Geese....
Of course, I don't know when you are going to bed and what you do before that but what helps is to stop watching TV and your phone about an hour before going to bed, also using a red light filter on phone and laptop (the blue light from screens doesn't allow our bodies to produce melatonin because it keeps the levels of the hormone that keeps you up during the day high, melatonin needs darkness and redish light), going for a walk before bedtime (e.g. with the dog) and last but not least going to bed not later than 22h or 23h (better 22h). In case you are already doing all of this, I am sorry for bothering you.
I sm having the same issue... not enough sleep... which I am finding stall weight loss. I keep to my eating plan.. when I do fall asleep & sleep well... weight loss. I am going to try his recommendations...
Brother,if you are feeling good,do not worry much.If you feel bad then have some calcium and magnesium and sleep better.I think you are becoming deficient in protein and minerals.So have some or you can die due to ketoacidosis.When blood PH goes down then sleep quota goes down,so to some extent it will not harm you but if it goes at extremes,it can kill you as well.
First few days on a keto diet my sleep patterns were out of control. I work shift work, so sleep is extremely important. I was starting to get worried about how I would be so tired but would jolt awake with a raised heart rate, anxiety like symptoms and a hyper alert after only a few hours sleep.. After watching this video I had a small amount of salt, some magnesium and some PranaOn plant protein (6g carbs). With in 5 minutes my heart rate had dropped, I felt relaxed and my brain activity reduced to a normal level. After what I would assume would be approx 20mins I was asleep and I sleep unbroken for 5 hours! Great video and great community discussion in the comments section.
solid video, you are actually one of the very few people who sees the whole picture instead of being basic, alot of fitness RUclipsrs telling people what to do as if the human body is a robot but you are actually the one taking in consideration that we are only humans with flaws
I am on Day 9. I depend on you daily. I am excited to see the results. I am drinking black coffee this morning and learning to love water. I got 8 hours of sleep last night.
Thank you ask so much for explaining it so thoroughly! I have been keto for a few weeks and have been struggling with sleep and will definitely follow these tips.
Helpful as always.. Thomas DeLauer you are so inspirational and factual. And thats all i need right now. I decided to go low carb 2 weeks ago and had never heard of keto, i started to notice some pretty rapid changes like “sleep issues, hunger, energy output” i came across this channel and have found answers, evidence and guidance every step of the way. Big thankyou. Keto FTW!!!!’
I had to also make adjustments with my Keto diet and after showing signs and symptoms of 'Ketoacidosis' and losing shed loads of sleep, however the sleep was always an issue for me due to hidden depression for the last few years or more (but i did resolve it), however with the Keto Diet I was always hard wired and which i felt was also feeding into my depression and giving me emotional mood swings and more sleepless nights. I was also doing intermittent fasting for a very long time, while i was on the Keto diet and I know that also creates a shed load of Ketones in comparison to the Ketone Diet itself! On the back of this I then decided to do some Carb back loading in the evening's and which definitely helped for some essential deep REM sleep, whereas before I was only sleeping 4-6 hours of light sleep which was leaving me feeling rather incomplete and unsatisfied! After re-introducing Carbs in the evening I regained my sleep patterns, but only for a short while. I then noticed that every time i had my first Keto meal of the day, my nose would start running and then started and developing the onset of Keto Flu like Symptoms! i don't know if this is normal, but I thought maybe I should come off the Keto diet completely and go onto a totally Carb diet for a few days and to see how it goes! Honestly it did really help me and sleep started to return to normal once again, but again only for a short while! I really don't know what's going on here, but on the back of this and maybe because i'm stupid, I decided to give the keto diet another stab with carbs in the evening and to see how the body would cope and adapt. So far it's been crap and I'm currently only on one Keto meal a day and I've got the frigging Keto Flu again.. :( Help! :(
On the 2nd night of full on keto i didn't fall asleep until 7am in the morning :/ The third night I was still totally wired and feeling very restless. DId some research and it seems that electrolytes get depleted extremely fast on keto, potassium, sodium, and magnesium. I looked on the keto reddit and its advised to take 1 tsp of salt or more per day while on keto. It was 1am so i went straight to the kitchen and downed 1 tsp of salt in some water. Almost immediately after I felt more relaxed and was able to fall asleep an hour later. Make sure youre getting enough electrolytes!
Maybe try shifting the carbs to night as he recommends. Helped me ! (& ive had sleep issues aside from keto . Keto just exacerbated . Doing better now w all the tips provided.. Esp magnesium and carb shift.. occasional benadryl)
If what you said about keto not creating as much serotonin is true then why does Ketosis help with anxiety issue's? That are widely believed to be caused by lack of serotonin
I have no problems with going to sleep. It's waking after 3-4 hours and unable to go back to sleep. Usually get up and do something until I feel sleepy again and then go back to sleep. 6 hours is usually the best I can do.
I Started a Keto diet when my sleep schedule was the opposite of what I wanted (awake all night sleep during the day) so I would normally fix that over a few days of waking up earlier and earlier. But I found on ketosis I was able to just stay awake for 24 hours. I literally could have stayed awake for 36 hours or longer I just wasn't that tired, ketosis definitely kept me awake and it still does. Its amazing i was just thinking dang im not getting any sleep and your video popped up in my suggestions lol.
On low carb or keto or carnivore, I can fall asleep but wake up multiple times,2 or 3. Saving the carbs till later doesn't work, melatonin doesn't keep me asleep. I usually wake up the first time around 3. My sleep issues last and aren't temporary like some people claim they have. I get so frustrated, I give up. Adding lots of carbs works immediately and I'm backto sleeping through the night.
Thank you for covering this topic. I have been eating keto since mid Feb and have had sleeping issues ever since. I am a night nurse so I have the issue of my circadian rhythm being off anyway but now I wake up after 3 or 4 hours and can't get back to sleep. sometimes a Benadryl helps but I think I am going to try the tryptophan to see how it works for me. Thank you!!
This sound exactly like what my problem is. I will fall asleep very easily and very hard for about 3 to 4 hours, then wake up wired. It's very frustrating. It's definitely a problem that didn't start until I went on Ketosis. I tried the Benadryl you suggested and it seems to work. I almost wonder if your body goes from wanting 8 hours of sleep to wanted shorter more frequent intervals of sleep throughout the day (power napping). Once I get home from work, I've been napping for maybe 20 minutes and that improves my energy. Their are a lot of famous people that napped instead of slept and they say it helped their productivity.
hi, keto is a miracle for me. but can't stand waking up at 2 or 3 or 4 am anymore, struggling to going back to sleep every night. i can't find the solution. my experience: one meal a day at 1pm, that's all. training hard from 10pm to 11pm to be able to sleep. go to sleep a 11:30 pm and go to sleep immediately. thanks to working out. then at 2 or 3 or 4 am i wake up and struggle for 2 hours to going back to sleep. it's all new for me this bad sleep and started at same time i started keto. i am in ZERO carb. small meal at lunch with protein and more fat than proteins. feel great during the day. several coffees in the morning to help fighting the intermittent fasting of 24 hours. solution ? taking fast sugar before going to sleep (one ice cream bar of snicker = quick sugar and fat) but i fear i will get out of ketosis and it will break my 24 hours of intermittent fasting in the middle. so no. does anyone do what i do (keto+ 24hours intermittent fasting) and solve the bad sleep problem ? any help would be welcome. and thanks THOMAS for the highest quality of information on youtube.
Ing. Miroslav Pramuka thank you miroslav. I took one Big Mac at lunch 1pm today for my only food of the day and this for a very long time and will see tonight if it helps. The burger here in France is 750 kcal 50g protein 33g carb and 50g fat. This burger for 24h could maybe not put me out of ketosis too much , I get some little carb for sleeping , and a 1 hour work out tonight at 10pm could maybe not do too much damage. If it worked , I would repeat the experience once a week since the burger stays a long time in the intestin. I will see. If anyone , Thomas , had any kind of other ideas I would take it. Thanks to you Thomas anyway.
Keto is a miracle to begin with for many but in the long run it is stressfull on the mind and body and not practical. Don't underestimate stress, your body is trying to tell you something. I switched over to 20-24h fasts 1-3 times a week instead of doing fasting and keto every single day. Now I eat 2 moderate meals with fruits or dark chocolate as desert after the last meal which is in the evening and I sleep MUCH better which lead to more muscle gain and more fat loss as I had stagnated. Not to mention better mood. Discipline is good but not when it becomes dogmatic. As long as you eat healthy foods and in moderation, and exercise regularly you should be fine. And don't forget to wind down every once in a while, have some fun, eat that pizza or have a couple of drinks, you're not gonna "loose" all your gains as long as you keep the healthy lifestyle 90% of the time. Good luck to you.
Alan Amin this is sound advice. My initial keto reaction was super positive but lately I’m not sleeping well at all and don’t feel quite right. I think I need to add some carbs back in especially at night or some vitamin and mineral supplements. The one thing I learned from all of this though is that IF is beneficial no matter what diet you’re on.
Thank you for your obvious countless hours of research and making this video. This guy knows his shit! I have experienced exactly what he is talking about.
In my case, low carb diets actually solve my insomnia problem. It makes me really want to go to bed since 8pm and i cound not force myself to stay longer than 11pm, also it completely changed my bio clock. I automatically wake up 5-6 am everyday and feel energized. Which was never happened to me while i still addicted to sugar.
My husband has been eating a keto diet for 2 weeks now and has lost 15 lbs but has severe "keto flu". Nausea, headache, diarrhea and zapped energy. We've been watching all of your videos and trying all the suggestions, i.e. more fats and lots of electrolyte water. He's all in with this new healthier lifestyle but is ready to feel normal. His body is pissed that there's no more english muffins or soda!!!
Janine Jacobs Can often take longer than 2 weeks for the keto flu to pass. Just keep at it. Try experimenting with macronutrient ratios and see what works ;)
On IF, I barely slept for months on end. It send my sympathetic nervous system on overdrive and I was getting only 2-4 hours a night. I felt so wired yet so exhausted and thought I was going CRAZY. I slowly transitioned out of IF and now am just stricter on what I eat - cleaner, way less processed, and a ton more vegetables/friut making sure I have the fats, protiens and carbs balanced for each meal. I also started taking Magnesium Citrate daily and L-Theanine on nights I feel a bit less relaxed. Now I fall asleep right away and get 7-8 hours of sleep. I loved IF (loved the feeling of training fasted) but i learned first hand it was not for my body type. Hope my experience helps!
I have sleeping problems since starting keto diet for 2 months now. I don't get any deep sleep and feeling weak, tired, stress ,anxiety and have depression.
It may help to meditate before going to bed too (or at least breath slowly, i.e. 10 second inhale and 10 second exhale), as from what I've _heard_ it helps increase serotonin and mental focus, I personally say my mental focus is better when I do this, and I certainly fall asleep faster.
It's falling asleep that I definitely struggle with. I have to go through a whole routine just to get relaxed enough to sleep. 1) Epsom salt bath 2) melatonin ZMAs 3) chamomile/Sleepytime tea 4) no light This can all get annoying after awhile, lol
@@blahblahblah4544 I find that if I back down, not off the protein I fall asleep much better, however I haven't felt backing away from fat matters one bit. Nevertheless, as Thomas recommended below my comment, saving most my carbs before bed or basically at my last meal does help sleep come on. I understand you need carbohydrates to create serotonin in order to help you relax which in turn primes you for better sleep. As for protein, it should be a moderate intake anyways, but we can have a histamine response towards protein that leaves us a bit wired at night. An easy test if this is the problem, take an antihistamine at night before bed to see how you sleep but avoid doing this often.
I used to be sickly tired if I got less than 9 hours sleep a night (6 cycles), then firstly on IF and then keto I would feel alert and awake much sooner. After a busy day and 100mg of high absorption magnesium glycinate before bed, I'm out like a light. Now I sleep either 6 or 7.5 hours (4 or 5 cycles) and I wake up as a REM cycle dream ends and I'm AWAKE, immediately, like with no sleepiness I can immediately get up and walk around the block. I never thought I'd feel so good. Maybe the reason people can't sleep is , as long as you don't feel tired and sleepy throughout the day, you just don't need that much sleep anymore.
Thanks for this! I've been doing LCHF for the past few weeks, but was allowing more fruit in the diet until a few days ago, when I decided to go more Keto and IF after seeing some great lectures and presentations on the value of combining these two. Problem is, just had a real rough night sleeping so searched for this same subject and here we are! I will put these suggestions into practice.
Dr. Berg doesn’t mention this AT ALL. But I’ll look at this and try it. I heard Benedryl is bad for your heart. It makes me sleepy but I can’t live on it! Everyone’s differen I guess. Love this channel.
Kathy Myers I agree as well, I couldn’t fall asleep that well and always kept waking up wired with only 4 hours of sleep. I tried looking up answers from Dr. Berg but it seems his adobes arnt working for me. I now eat carbs at night and fall asleep and wake up satisfied
I'm 6 weeks into ketosis and sleep quite well. The first 2 weeks were rocky, but bearable. However, as a life-long migraine sufferer, I noticed that the ONLY thing that will disrupt my sleep and actually give me a headache (plain headache, no migraine), is not getting enough fluids and/or salt. A quick fix is PowerAde Zero or even a cup of bouillon.
I have used melatonin and valarian root with good results. Benadryl for me causes hangover and doesn't mix well with many meds including psychotropics, ssri's, parkinsons meds and over the counter sleepaids. I work as a night shift nurse so know these little tricks. And avoid caffiene or energy drinks at least 8 hrs before bedtime.
I have fasted before and slept just fine. I have done keto before and slept just fine. But now, I am awake. Even with liquor I get a buzz for a minute then I am sober and awake.
Thomas your videos are great!!! Could you tell me, or share a link with me, if you have a video similar to this, yet, about low energy when starting the low carb diet? Thank you!
My only problem with sleeping since starting Keto is having excess energy 24/7, but sleep has overall improved 1000x. I no longer have to try to fall asleep for hours a night, when I go to bed now I am out within 10-15 min.
Keto diet and intermittent fasting (along with butter/coconut oil coffee) seem to have inflamed my BPH (benign prostatic hyperplasia) - an inherited problem I have been managing using natural supplements. Which in turn has very negatively affected my sleep. Interesting to find out that the ketosis itself can have a detrimental impact on sleep, making it a TRIPLE whammy leading to chronic sleep deprivation! It's very discouraging because I thought I had discovered a fantastic weight loss plan.
My sleep actually improved a lot more。 before keto I do have many problems like hard to get to sleep, takes me about 1-2 hours just lying on the bed. And so easy to wake up, having many dreams and make me so exhausted. now they are all gone.
Hi, I'm from Estonia and I almost have viewed all your videos. You should come out of the kitchen and make more videos outdoors. And also nice to see some full day of eating video or just some vlog.
First night on keto last night and I slept good...better than I thought...i had a little more issue with falling asleep but I woke up less often....so I know blood sugar balance is responsible for the latter...the former is a cortisol issue so I'm going to try and consume more cortisol reducing foods that are good for gut health...gut health is important for reducing stress...so definitely will address gut health....also nutrients that help fight cortisol are vitamin c and magnesium....well a good night time keto meal could be a big ommelete with kale spinach and bell peppers....load it up with some good high quality salt and you can keep your electrolytes up...magnesium with the spinach and kale and bell peppers provide you with the vitamin c....i will be trying this tonight and I will report back...if this helps I'd love others to try and help them as well
Keto has seriously destroyed my sleep patterns, however I find I sleep really great after a post workout meal of carbs and protein! However What kind of carbs should you consume later in the evening for improved sleep and continual R.E.M?
But that will change after sometimes. These are just initial experiences. I too got better sleep in first few weeks of keto lifestyle but I am now struggling.
Thanks Thomas , this was good to understand as I do have broken sleep on a very low carb diet. Last night I did eat some raw cow milk Kefir ( just a smidge!) and Blue chees with my kale and greens , I was unable to sleep for 2 hours! and then quite wakeful.. will try again tonight without these dairy treats, and see how I go :)
I had problems sleeping when I first went on the keto diet and was still keto-adapting. Things normalized after about the first month. (Been on the keto-diet 26 months now.)
That explain my bad sleep lately. This video couldn't have come at a better time. Thank you so much, Thomas!
Krister Kallekleiv awesome!! Glad it helped!
For me too its 1 am and im awake so i got online and this vid popped up.
I found that when I went low carb and (also) started doing regular fasting, my sleep dropped from 7 hours a night, down to about 4.5 hours. I would feel alert and awake when I woke up, but as time went by, week after week of having only about 4.5 hours of sleep a night, I started feeling exhausted. I found that when I added some RESISTANT STARCH back into my diet (in the form of eating a little bag of plantain chips), I immediately (instantly) went back to sleeping at least 7 hours a night.
Imma try that with gluten free sweet potato pancakes
This video just completly kept me from quitting my keto diet. Thank you so much. This put the missing pieces together
BTW your kitchen is gorgeous. That backsplash is amazing
My sleep has actually improved since implementing a ketogenic diet. Everyone's body is different, though, so it makes sense that everyone's experience will differ.
Jennifer Myers Same here. I've had insomnia my whole life. Keto made it disappear. Before I would fall asleep easier but only sleep 2 or 3 hrs then not be able to sleep anymore. With ketosis it takes a little longer to fall asleep but I get a solid 8 every time.
Jennifer Myers definitely. Some experience hormonal balancing in keto that helps sleep.
I think it may be the name. I am a Jennifer as well and I am sleeping way better than I was before we started this diet. I had given up ever sleeping more than 2 hours at a time ever again. I'm now sleeping 6 to 7 hours a night now.
Agreed, my sleep has been better as well.
+ Jennifers - it's not the name. I sleep like a baby after going on keto. Hardly got any sleep when I was a sugar-burner.
Something to try: Magnesium at night + carb only meal as last food of day. Keep carb free except that last meal. Something like a spoonful of honey helps one sleep. You can stay low carb by using this "bedtime routine" as only carb source for the entire day. Melatonin if still having trouble. But you will notice when low carb for long periods, one round of carbs can knock you out pretty good.
Good point
I'm glad I found this video. I've been keto/fasting for a week now, and I noticed I have trouble falling asleep at night, which never happend in recent years, so I was wondering if they were related.
Same here
I found ketosis basically resolved my insomnia... must be one of the lucky ones. Of course after saying that, I will have troubles sleeping tonight.
Same. Only I didn't have insomnia before. Admittedly I was already a good sleeper. But I became like a super sleeper ever since starting keto.
David Fry yep! I mentioned above. Sometimes hormones balance out in keto helping regulate sleep
How long on keto before your sleep got better
I’m carnivore and I sleep great
Interesting... I had exactly the opposite effect. I've struggled with insomnia my entire life (starting at 6 years old). I never drink caffeine after 9:30am and have a very regimented sleep schedule and still have to take medication for sleep.
When I started ketosis, I was restless the first few nights, but by the 4th night, I started falling asleep every night without my prescription. Nothing has ever had that effect on me before but I'm enjoying it.
what are you eating please let me know i am also struggling with insomnia ....and i an also facing issue with sleep
I struggle with insomnia and on the fourth day trying keto it got a lot worse, introduced more carbs and I was good.
No bloating on keto but no sleep either.
I really appreciate your videos. I am a nursing prof and how you explain elements of ketosis with research discussion truly provides the listener with rationale. I will continue to watch and learn. Thank you.
I can't sleep at all on the ketogenic diet and I have been on it for 2 months now! I'm going crazy lol.
Stehuntimari - excuse me but that’s a bit premature. How much do you even know about it? Clearly, you are limited in your information. There are REASONS for this that are POSSIBLE to find out. Geese....
Anxiety and stress might be the cause.
Of course, I don't know when you are going to bed and what you do before that but what helps is to stop watching TV and your phone about an hour before going to bed, also using a red light filter on phone and laptop (the blue light from screens doesn't allow our bodies to produce melatonin because it keeps the levels of the hormone that keeps you up during the day high, melatonin needs darkness and redish light), going for a walk before bedtime (e.g. with the dog) and last but not least going to bed not later than 22h or 23h (better 22h). In case you are already doing all of this, I am sorry for bothering you.
I sm having the same issue... not enough sleep... which I am finding stall weight loss. I keep to my eating plan.. when I do fall asleep & sleep well... weight loss. I am going to try his recommendations...
Brother,if you are feeling good,do not worry much.If you feel bad then have some calcium and magnesium and sleep better.I think you are becoming deficient in protein and minerals.So have some or you can die due to ketoacidosis.When blood PH goes down then sleep quota goes down,so to some extent it will not harm you but if it goes at extremes,it can kill you as well.
Just started intermittent fasting. Can't sleep all night. Wake up so tired and having thr most vivid dreams x
First few days on a keto diet my sleep patterns were out of control. I work shift work, so sleep is extremely important. I was starting to get worried about how I would be so tired but would jolt awake with a raised heart rate, anxiety like symptoms and a hyper alert after only a few hours sleep.. After watching this video I had a small amount of salt, some magnesium and some PranaOn plant protein (6g carbs). With in 5 minutes my heart rate had dropped, I felt relaxed and my brain activity reduced to a normal level. After what I would assume would be approx 20mins I was asleep and I sleep unbroken for 5 hours! Great video and great community discussion in the comments section.
solid video, you are actually one of the very few people who sees the whole picture instead of being basic, alot of fitness RUclipsrs telling people what to do as if the human body is a robot but you are actually the one taking in consideration that we are only humans with flaws
Been doing this kind of diet for two weeks now and i havent had a good sleep since then. Feels like im floating
Thanks for this helpful info. I’ve been on keto for a few weeks and can’t sleep at all! It’s so frustrating. I will definitely try these tips.
I am on Day 9. I depend on you daily. I am excited to see the results. I am drinking black coffee this morning and learning to love water. I got 8 hours of sleep last night.
Thank you ask so much for explaining it so thoroughly! I have been keto for a few weeks and have been struggling with sleep and will definitely follow these tips.
Helpful as always.. Thomas DeLauer you are so inspirational and factual. And thats all i need right now. I decided to go low carb 2 weeks ago and had never heard of keto, i started to notice some pretty rapid changes like “sleep issues, hunger, energy output” i came across this channel and have found answers, evidence and guidance every step of the way. Big thankyou.
Keto FTW!!!!’
I had to also make adjustments with my Keto diet and after showing signs and symptoms of 'Ketoacidosis' and losing shed loads of sleep, however the sleep was always an issue for me due to hidden depression for the last few years or more (but i did resolve it), however with the Keto Diet I was always hard wired and which i felt was also feeding into my depression and giving me emotional mood swings and more sleepless nights. I was also doing intermittent fasting for a very long time, while i was on the Keto diet and I know that also creates a shed load of Ketones in comparison to the Ketone Diet itself!
On the back of this I then decided to do some Carb back loading in the evening's and which definitely helped for some essential deep REM sleep, whereas before I was only sleeping 4-6 hours of light sleep which was leaving me feeling rather incomplete and unsatisfied! After re-introducing Carbs in the evening I regained my sleep patterns, but only for a short while. I then noticed that every time i had my first Keto meal of the day, my nose would start running and then started and developing the onset of Keto Flu like Symptoms! i don't know if this is normal, but I thought maybe I should come off the Keto diet completely and go onto a totally Carb diet for a few days and to see how it goes! Honestly it did really help me and sleep started to return to normal once again, but again only for a short while! I really don't know what's going on here, but on the back of this and maybe because i'm stupid, I decided to give the keto diet another stab with carbs in the evening and to see how the body would cope and adapt. So far it's been crap and I'm currently only on one Keto meal a day and I've got the frigging Keto Flu again.. :( Help! :(
On the 2nd night of full on keto i didn't fall asleep until 7am in the morning :/ The third night I was still totally wired and feeling very restless. DId some research and it seems that electrolytes get depleted extremely fast on keto, potassium, sodium, and magnesium. I looked on the keto reddit and its advised to take 1 tsp of salt or more per day while on keto. It was 1am so i went straight to the kitchen and downed 1 tsp of salt in some water. Almost immediately after I felt more relaxed and was able to fall asleep an hour later. Make sure youre getting enough electrolytes!
I took many supplements and still no improvement. I eat quite salty food every day and drink salt water from time to time in a day.
Just make sure it's some quality sea salt or pink himalayan salt... Eating regular salt like this might not be the best idea, especially long term.
Maybe try shifting the carbs to night as he recommends. Helped me ! (& ive had sleep issues aside from keto . Keto just exacerbated . Doing better now w all the tips provided.. Esp magnesium and carb shift.. occasional benadryl)
Thanks that was helpful
If what you said about keto not creating as much serotonin is true then why does Ketosis help with anxiety issue's? That are widely believed to be caused by lack of serotonin
Thank you this is the only common sense video on the internet that addresses this very common issue.
Love your keto videos. Perhaps do one on bulking on a keto diet? Be very interested in that
Dillon Jacobs tremendous idea! Thank you!
Thomas DeLauer Awesome! Looking forward to it.
Really looking forward to this one!
I have no problems with going to sleep. It's waking after 3-4 hours and unable to go back to sleep. Usually get up and do something until I feel sleepy again and then go back to sleep. 6 hours is usually the best I can do.
Same here.... sucks
Same with me
This was happening to me for a year on weight watchers -low calorie diets until I started eating at least 150grams of carbs a day
Ahhhhh.... now I know why I haven't been able to sleep the past 3 days! 🤦🏽♀️ Thanks for that!!
So glad you made this video. I'm usually a great sleeper but since doing Keto......such bad sleep. Ugh.
love those two women at 3:10 - those sparklers have made them euphoric!
Glad you provide the solutions as well
good thing i cant sleep even on a regular diet, so i havent even noticed this 🙄
I Started a Keto diet when my sleep schedule was the opposite of what I wanted (awake all night sleep during the day) so I would normally fix that over a few days of waking up earlier and earlier. But I found on ketosis I was able to just stay awake for 24 hours. I literally could have stayed awake for 36 hours or longer I just wasn't that tired, ketosis definitely kept me awake and it still does. Its amazing i was just thinking dang im not getting any sleep and your video popped up in my suggestions lol.
On low carb or keto or carnivore, I can fall asleep but wake up multiple times,2 or 3. Saving the carbs till later doesn't work, melatonin doesn't keep me asleep. I usually wake up the first time around 3. My sleep issues last and aren't temporary like some people claim they have. I get so frustrated, I give up. Adding lots of carbs works immediately and I'm backto sleeping through the night.
This video was right on Time. I stay up literally all night after getting into ketosis a few weeks ago🤦🏻♂️
Thank you! I've been getting barely three and four hours of sleep on Keto.
Thank you for covering this topic. I have been eating keto since mid Feb and have had sleeping issues ever since. I am a night nurse so I have the issue of my circadian rhythm being off anyway but now I wake up after 3 or 4 hours and can't get back to sleep. sometimes a Benadryl helps but I think I am going to try the tryptophan to see how it works for me. Thank you!!
I had severe insomnia all my life, until I started Keto! Now i put my head on the pillow and I'm out, and I get 7 to 8 hrs 😁
Plz provide yr diet plz 🙏
That’s wonderful.
So weird how people are different. I have no problem sleeping. Easily sleep 8 to 9 hours solid. As soon as I do low carb or keto, I am up for hours
im the exact opposite😭
This sound exactly like what my problem is. I will fall asleep very easily and very hard for about 3 to 4 hours, then wake up wired. It's very frustrating. It's definitely a problem that didn't start until I went on Ketosis. I tried the Benadryl you suggested and it seems to work. I almost wonder if your body goes from wanting 8 hours of sleep to wanted shorter more frequent intervals of sleep throughout the day (power napping). Once I get home from work, I've been napping for maybe 20 minutes and that improves my energy. Their are a lot of famous people that napped instead of slept and they say it helped their productivity.
Look up something called the dawn effect.
Same issue, did u get it fixed ?
hi, keto is a miracle for me. but can't stand waking up at 2 or 3 or 4 am anymore, struggling to going back to sleep every night. i can't find the solution. my experience: one meal a day at 1pm, that's all. training hard from 10pm to 11pm to be able to sleep. go to sleep a 11:30 pm and go to sleep immediately. thanks to working out. then at 2 or 3 or 4 am i wake up and struggle for 2 hours to going back to sleep. it's all new for me this bad sleep and started at same time i started keto. i am in ZERO carb. small meal at lunch with protein and more fat than proteins. feel great during the day. several coffees in the morning to help fighting the intermittent fasting of 24 hours. solution ? taking fast sugar before going to sleep (one ice cream bar of snicker = quick sugar and fat) but i fear i will get out of ketosis and it will break my 24 hours of intermittent fasting in the middle. so no. does anyone do what i do (keto+ 24hours intermittent fasting) and solve the bad sleep problem ? any help would be welcome. and thanks THOMAS for the highest quality of information on youtube.
Bad sleep i have too when i gave keto diet. It is a normal...I tried raise carbs and help me it. Every human is other. You must try what you need...
Ing. Miroslav Pramuka thank you miroslav. I took one Big Mac at lunch 1pm today for my only food of the day and this for a very long time and will see tonight if it helps. The burger here in France is 750 kcal 50g protein 33g carb and 50g fat. This burger for 24h could maybe not put me out of ketosis too much , I get some little carb for sleeping , and a 1 hour work out tonight at 10pm could maybe not do too much damage. If it worked , I would repeat the experience once a week since the burger stays a long time in the intestin. I will see. If anyone , Thomas , had any kind of other ideas I would take it. Thanks to you Thomas anyway.
Keto is a miracle to begin with for many but in the long run it is stressfull on the mind and body and not practical. Don't underestimate stress, your body is trying to tell you something. I switched over to 20-24h fasts 1-3 times a week instead of doing fasting and keto every single day.
Now I eat 2 moderate meals with fruits or dark chocolate as desert after the last meal which is in the evening and I sleep MUCH better which lead to more muscle gain and more fat loss as I had stagnated. Not to mention better mood.
Discipline is good but not when it becomes dogmatic. As long as you eat healthy foods and in moderation, and exercise regularly you should be fine.
And don't forget to wind down every once in a while, have some fun, eat that pizza or have a couple of drinks, you're not gonna "loose" all your gains as long as you keep the healthy lifestyle 90% of the time. Good luck to you.
Alan Amin this is sound advice. My initial keto reaction was super positive but lately I’m not sleeping well at all and don’t feel quite right. I think I need to add some carbs back in especially at night or some vitamin and mineral supplements.
The one thing I learned from all of this though is that IF is beneficial no matter what diet you’re on.
I'm In a constant state of carbtosis 😍
yes thank you, im having trouble with this right now and im only about 4 days into the diet 😫
Thank you for your obvious countless hours of research and making this video.
This guy knows his shit! I have experienced exactly what he is talking about.
Thank you so much for this video!! I'm really struggling to sleep on Keto. I want to stay on keto.
Watching from Canberra, Australia. Love your work.
In my case, low carb diets actually solve my insomnia problem. It makes me really want to go to bed since 8pm and i cound not force myself to stay longer than 11pm, also it completely changed my bio clock. I automatically wake up 5-6 am everyday and feel energized. Which was never happened to me while i still addicted to sugar.
oh man. totally not sleeping. i needed this info. i feel like i am just spooled up an can't such down
Please do a video on how ketosis and IF can affect a male with a NON-HORMONE producing pituitary tumor. Low T, Low thyroid, elevated prolactin!
My husband has been eating a keto diet for 2 weeks now and has lost 15 lbs but has severe "keto flu". Nausea, headache, diarrhea and zapped energy. We've been watching all of your videos and trying all the suggestions, i.e. more fats and lots of electrolyte water. He's all in with this new healthier lifestyle but is ready to feel normal. His body is pissed that there's no more english muffins or soda!!!
Janine Jacobs Can often take longer than 2 weeks for the keto flu to pass. Just keep at it. Try experimenting with macronutrient ratios and see what works ;)
On IF, I barely slept for months on end. It send my sympathetic nervous system on overdrive and I was getting only 2-4 hours a night. I felt so wired yet so exhausted and thought I was going CRAZY. I slowly transitioned out of IF and now am just stricter on what I eat - cleaner, way less processed, and a ton more vegetables/friut making sure I have the fats, protiens and carbs balanced for each meal. I also started taking Magnesium Citrate daily and L-Theanine on nights I feel a bit less relaxed. Now I fall asleep right away and get 7-8 hours of sleep. I loved IF (loved the feeling of training fasted) but i learned first hand it was not for my body type. Hope my experience helps!
Diane very interesting.
My story very much the same!
I have sleeping problems since starting keto diet for 2 months now. I don't get any deep sleep and feeling weak, tired, stress ,anxiety and have depression.
It may help to meditate before going to bed too (or at least breath slowly, i.e. 10 second inhale and 10 second exhale), as from what I've _heard_ it helps increase serotonin and mental focus, I personally say my mental focus is better when I do this, and I certainly fall asleep faster.
It's falling asleep that I definitely struggle with. I have to go through a whole routine just to get relaxed enough to sleep.
1) Epsom salt bath
2) melatonin ZMAs
3) chamomile/Sleepytime tea
4) no light
This can all get annoying after awhile, lol
Grant BinchMade truth haha. Try adding the carbs towards evening. It does help. Also lavender essential oil
ruclips.net/video/cqbQAWpOJVE/видео.html
@@blahblahblah4544 I find that if I back down, not off the protein I fall asleep much better, however I haven't felt backing away from fat matters one bit.
Nevertheless, as Thomas recommended below my comment, saving most my carbs before bed or basically at my last meal does help sleep come on. I understand you need carbohydrates to create serotonin in order to help you relax which in turn primes you for better sleep.
As for protein, it should be a moderate intake anyways, but we can have a histamine response towards protein that leaves us a bit wired at night. An easy test if this is the problem, take an antihistamine at night before bed to see how you sleep but avoid doing this often.
I used to be sickly tired if I got less than 9 hours sleep a night (6 cycles), then firstly on IF and then keto I would feel alert and awake much sooner.
After a busy day and 100mg of high absorption magnesium glycinate before bed, I'm out like a light.
Now I sleep either 6 or 7.5 hours (4 or 5 cycles) and I wake up as a REM cycle dream ends and I'm AWAKE, immediately, like with no sleepiness I can immediately get up and walk around the block.
I never thought I'd feel so good. Maybe the reason people can't sleep is , as long as you don't feel tired and sleepy throughout the day, you just don't need that much sleep anymore.
Thanks for this! I've been doing LCHF for the past few weeks, but was allowing more fruit in the diet until a few days ago, when I decided to go more Keto and IF after seeing some great lectures and presentations on the value of combining these two. Problem is, just had a real rough night sleeping so searched for this same subject and here we are! I will put these suggestions into practice.
What kind of carbs should you include in the evening to avoid these negative sleep effects?
Fruits
This makes so much sense to me,Thank you Thomas
I fixed it with blue light blocking indoors and at night and more sun early in the morning.
Blackout curtains are my best friend lol
Seventh Seal ah! Blue light blocking glasses are awesome
thanks for the video, carbs for dinner is well known for me but the high histamine foods are new. thanks again for the info
Nutritional Yeast helped me a lot for the bad headaches & insomnia when I started my keto diet.
Dr. Berg doesn’t mention this AT ALL. But I’ll look at this and try it. I heard Benedryl is bad for your heart. It makes me sleepy but I can’t live on it! Everyone’s differen I guess. Love this channel.
Kathy Myers I agree as well, I couldn’t fall asleep that well and always kept waking up wired with only 4 hours of sleep. I tried looking up answers from Dr. Berg but it seems his adobes arnt working for me. I now eat carbs at night and fall asleep and wake up satisfied
one thing I do that helps me sleep is I take Kalmassure magnesium citrate powder and mix it with Sleepy time tea. I sleep very good when I do that.
Mike Smith yessir! Magnesium is the best!
I'm 6 weeks into ketosis and sleep quite well. The first 2 weeks were rocky, but bearable. However, as a life-long migraine sufferer, I noticed that the ONLY thing that will disrupt my sleep and actually give me a headache (plain headache, no migraine), is not getting enough fluids and/or salt. A quick fix is PowerAde Zero or even a cup of bouillon.
I have used melatonin and valarian root with good results. Benadryl for me causes hangover and doesn't mix well with many meds including psychotropics, ssri's, parkinsons meds and over the counter sleepaids. I work as a night shift nurse so know these little tricks. And avoid caffiene or energy drinks at least 8 hrs before bedtime.
I have fasted before and slept just fine. I have done keto before and slept just fine. But now, I am awake. Even with liquor I get a buzz for a minute then I am sober and awake.
I have insomnia but I don't
Feel tired even with only 4 hours of sleep.
Same here brooo its freakkkk🤣 eventough i fall sleep at 12 and wake UP at 5 and i wake UP refreshed 🤣
My sleep actually improved since starting this way of eating.
Natural calm magnesium before bed makes me sleep great through the night 8 hours!
I tried it, one scoop each evening (about 300mg), but didnt work
I slept good on Paleo . Everyone is different. listen to your body! !!!!
been on Keto for 5 weeks..I wake up at 3am everynight! ugh!!!!!
Nick Dear me tooo!!!
Me too
You sleep less on keto but this makes you more productive and more clear in the head
same..did you get better
I also sleep less on keto/IF.
However I am never sleepy/zombie. Never. I wonder why. Must say I like that !
Great video.
Keto, intermittent fasting and before sleep: Electrolytes, Ashwaganda, Magnesium Glycenate and Tryptophan
Thomas your videos are great!!! Could you tell me, or share a link with me, if you have a video similar to this, yet, about low energy when starting the low carb diet? Thank you!
My only problem with sleeping since starting Keto is having excess energy 24/7, but sleep has overall improved 1000x. I no longer have to try to fall asleep for hours a night, when I go to bed now I am out within 10-15 min.
Thank you for posting the truth I wish I could do this diet but every time I go high protein I can't sleep!
Keto diet and intermittent fasting (along with butter/coconut oil coffee) seem to have inflamed my BPH (benign prostatic hyperplasia) - an inherited problem I have been managing using natural supplements. Which in turn has very negatively affected my sleep. Interesting to find out that the ketosis itself can have a detrimental impact on sleep, making it a TRIPLE whammy leading to chronic sleep deprivation! It's very discouraging because I thought I had discovered a fantastic weight loss plan.
Very good explanation! I eat more carbs at night, like sweet potatos or rice at night. And a i sleep better. If I don't eat i gona wake at 4 am!!
Great video! This was a brilliant summary of sleep during ketosis!
I like you information. I'm so subscribing to your channel.
My sleep actually improved a lot more。 before keto I do have many problems like hard to get to sleep, takes me about 1-2 hours just lying on the bed. And so easy to wake up, having many dreams and make me so exhausted. now they are all gone.
Hi, I'm from Estonia and I almost have viewed all your videos. You should come out of the kitchen and make more videos outdoors. And also nice to see some full day of eating video or just some vlog.
which lowcarb ingridient or food would you suggest in the evening? and how many carbs should we restrict to in the evening?
Bottomline..we need some carbs, maybe more than we would like to admit. For some of us
Agreed!!!!!!
For me a pancake at night keeps sleep there.
very helpful information!
Ketogenic diet has helped my sleep as well
First night on keto last night and I slept good...better than I thought...i had a little more issue with falling asleep but I woke up less often....so I know blood sugar balance is responsible for the latter...the former is a cortisol issue so I'm going to try and consume more cortisol reducing foods that are good for gut health...gut health is important for reducing stress...so definitely will address gut health....also nutrients that help fight cortisol are vitamin c and magnesium....well a good night time keto meal could be a big ommelete with kale spinach and bell peppers....load it up with some good high quality salt and you can keep your electrolytes up...magnesium with the spinach and kale and bell peppers provide you with the vitamin c....i will be trying this tonight and I will report back...if this helps I'd love others to try and help them as well
I eat a large carrot before bed. With a mini keto meal. 7g of carbs. Still stay under 15g of carbs for the day
Ollie Ewin whats an example of a mini keto meal
I started taking a magnesium supplement and WOW...I was falling asleep with in the hour...Works a a treat!
How do you fast if you need carbs before bed? I stopped eating at 4 pm.
Keto has seriously destroyed my sleep patterns, however I find I sleep really great after a post workout meal of carbs and protein! However What kind of carbs should you consume later in the evening for improved sleep and continual R.E.M?
I take magnesium B vitamins, D3 liquid, Gravol- Canadian anti nauseous...... a lot of things just to sleep.............
Good stuff Thomas! -thank you sir))
Do you have a nutrition school or program. You are an awesome teacher. I love your style and your delivery
Best on internet
Fantastic!
I've never slept better since cutting out carbs and sugars. Wake up nice and early too.
But that will change after sometimes. These are just initial experiences. I too got better sleep in first few weeks of keto lifestyle but I am now struggling.
I’ve been having weird dreams, since starting Keto. What’s up with that?
Getting it Right SAME!
Yeah very vivid
sameeee
Great video! Cheers from Denmark
My sleep has been improved, but I notice I have anxious levels of energy during the day time. Anyone else running into that?
Thanks so much!!
So now it's carbs at night. Great.
Yes that sort me out
Thanks Thomas , this was good to understand as I do have broken sleep on a very low carb diet. Last night I did eat some raw cow milk Kefir ( just a smidge!) and Blue chees with my kale and greens , I was unable to sleep for 2 hours! and then quite wakeful.. will try again tonight without these dairy treats, and see how I go :)
It's 5AM in the morning and all I wanna do is go for the longest run ive ever done, but im in my bed. somethings not right lmao
I had problems sleeping when I first went on the keto diet and was still keto-adapting. Things normalized after about the first month. (Been on the keto-diet 26 months now.)