Sleep and intermittent fasting are natural components of your 24-hour day. In actuality, sleeping takes up around a third of your life. Since most people don’t eat when they sleep, you’re also fasting for around one-third of your life. Yet what about the times when you’re awake and fasting?
Are there any effects of intermittent fasting on your sleeping pattern? If so, is it for the better or worse?
What Impact Does Intermittent Fasting Have on Sleep?
According to research, intermittent fasting may enhance your sleep by enhancing your circadian rhythm. Numerous biological processes, including your metabolism, hunger, and sleep-wake cycle, are controlled by your circadian rhythms.
Although food is a significant secondary circadian zeitgeber, or “time cue,” your circadian rhythm mostly depends on sunlight to control these processes. It can assist in strengthening your circadian rhythms to eat at regular times, just as you would do when fasting.
Intermittent fasters also have greater quantities of the human growth hormone. This hormone, which is created while you sleep, aids in cellular repair, fat-burning, and muscle recovery. As a result, those who fast may feel more revived and rejuvenated when they awaken.
The enthusiasm and attention of those who fast intermittently may also be seen. Orexin-A, a neurotransmitter related to alertness, is produced more when you fast. Particularly those who fast experience greater orexin-A levels during the day. This makes them feel more alert throughout the day and sleep more soundly at night because of lower orexin-A levels at night.
Regular intermittent fasting has shown improvement in sleeping patterns, and these effects can start to show after just one week. After a week of intermittent fasting, participants in one research of healthy individuals discovered that their sleep quality had improved on multiple fronts. They slept more soundly and were less likely to wake up during the night because of this.
Additionally, they slept longer in rapid eye movement (REM) sleep, which is the period of sleep where emotions and thoughts are processed. Overall, they reported improved moods, more focused days, and better sleep quality.
How to Sleep Better While Fasting?
A regular eating pattern may enhance the quality of your sleep. You could get an even greater amount of rest while fasting if you include a few healthy sleeping techniques.
Avoid Going to Bed Hungry
If your stomach is growling, it could be more difficult to fall asleep. Cortisol, a stress hormone, is released when you’re hungry, which might reduce the quality of your sleep.
Try eating your last meal for three hours or more before bed. You won’t go to bed hungry and your digestion won’t keep you up at night either.
Stay Hydrated
Dehydration before bed might cause sleep to be less restful or of lower quality. Increasing your water intake during the day may help you feel less hungry and sleep better at night.
If you practice intermittent fasting, be cautious when consuming alcohol and coffee. Although it may reduce your hunger, caffeine disturbs your sleep. Along with detrimental influences on your metabolism and leading to nutritional deficiencies, alcohol also disturbs your sleep.
Pick Nutritious Foods
Avoid meals like junk food that are heavy in sugar and empty calories. You’ll find it simpler to maintain your intermittent fasting plan if you stick to eating wholesome, nutrient-dense meals. Choose complete meals, fresh produce, lean proteins, and healthy fats. Additionally, items that are healthy for your nutrition are healthy for your sleep.
Decide What is Appropriate for You
The transition to intermittent fasting takes a few days, just like it does with any regular adjustment. As you establish a timetable that suits you, give yourself some leeway. It could be simpler for you to fast for eight hours than for twelve, or you might choose to eat less often during the week. Do what suits you and be gentle to yourself.
Enjoy the Advantages of Intermittent Fasting without the Drawbacks
A healthy eating routine and sound sleep are no longer mutually exclusive. Weight loss, lower blood sugar, more energy, and better mood are just a few of the many health benefits of intermittent fasting.
You may practice intermittent fasting and have a good night’s sleep at the same time if you choose the correct fasting schedule, meals, and sleeping patterns.
