Last Updated on October 2, 2023
Fasting may provide many health benefits, but does it also affect sleep? After all, a healthy night’s rest has an overall impact on your mental and physical well-being. As such, when fasting you should take this into account.
Let’s explore the relevance between sleep and health, how fasting affects sleep quality, and more.
- 1 The relevance of sleep and overall health
- 2 How does intermittent fasting affect sleep?
- 3 Lose weight with fasting
The relevance of sleep and overall health
Sleep is a critical component of your overall well-being. Research shows that there is a strong link between sleep and your physical and mental health. A lack of sleep can lead to:
- Weight gain
- Heart diseases and more.
Lack of sleep is also associated with depression, anxiety, and other mental health problems.
Changing our sleep patterns can have a dramatic effect on how energized and alert we feel during the day. In addition, changes in our sleeping patterns can negatively impact our cognitive function, resulting in anxiety and depression.
You should maintain a consistent sleep schedule to maintain your energy levels, cognitive ability, and mood.
Sleep and metabolic health
Sleep is also essential for maintaining a healthy metabolism. Your body does not have the opportunity to restore and repair itself without adequate sleep, which disrupts your circadian rhythm. Therefore, important metabolic hormones such as cortisol, leptin, and ghrelin can become imbalanced.
You should make sure your body gets the rest it needs to optimize metabolic function by sleeping 7-9 hours per night.
Dietary habits and lifestyles that negatively affect sleep quality
Do you find yourself tossing and turning all night? It may be due to unhealthy dietary and lifestyle habits.
- High in sugar foods,
- Processed carbohydrates,
- Spicy foods,
- Saturated fats,
- Salted nuts may disrupt your natural sleep rhythm due to their energy surges.
In addition, avoiding physical activity can result in poor-quality sleep. Also, constant exposure to blue light can negatively impact sleep quality.
How does intermittent fasting affect sleep?
Keeping a daily fasting routine can benefit the body’s sleep cycle and overall health. A time-restricted eating plan can also strengthen your circadian clocks, which play an important role in sleep. A stronger and more regulated clock can make it easier to:
- Fall asleep quickly,
- Stay asleep longer,
- Wake up feeling refreshed each morning with better quality sleep.
A study suggests intermittent fasting may improve sleep habits by reducing wakings and decreasing leg movements during the night. Both of which enhance deep sleep for optimal restorative effects.
It is possible to achieve optimal health by fasting and sleeping in accordance with your body’s natural circadian rhythm. Sleep-wake cycles help you get quality sleep, thus boosting your energy levels.
Maintain a balance between both parts of this amazing duo – you will feel your best.
Fasting and sleeping on an empty stomach
Most studies indicate that eating before bed negatively affects sleep. Your digestive system benefits greatly from sleeping on an empty stomach.
Intermittent fasting, for instance, allows the body to rest without having to digest. It is during this time that certain enzymes are used by the body to flush out by-products and toxins.
By fasting according to the circadian rhythm (such as 16:8), you give the digestive organs time to repair and regenerate during sleep. By doing so, you slow down the aging process and enhance nutrient absorption.
To have these positive effects on your sleep and overall health, you can get your personalized fasting plan by getting Fasting Kompanion, the best fasting app you can find.
Tips for healthy sleep while intermittent fasting
In the short term, fasting can result in a higher level of energy, which can make sleeping more difficult. It usually takes people a few weeks to adjust, but it may also require more changes in sleep habits.
Taking certain steps can help you adjust to a new routine. Here are a few tips on how to deal with sleep pattern changes as you get used to intermittent fasting:
- Stay hydrated: When you are dehydrated, your body cannot properly regulate its temperature. It can make it difficult to fall asleep and stay asleep. Aim to drink 2.5 liters of water per day.
- Exercise regularly: Exercise raises your body temperature and then cools it down which helps promote deep sleep. Don’t exercise too close to bedtime as it may make it harder to fall asleep.
- Make a bedtime schedule: Consider setting bedtime to ensure your body gets used to going to sleep consistently. If you need additional rest, add naps to your schedule.
- Eat a nutritious diet: Include fruits, vegetables, lean protein, and whole grains in your diet. Don’t drink caffeine or energy drinks late at night as they may interfere with your natural sleep patterns.
These simple steps will help you adjust to intermittent fasting without disrupting your sleep patterns.
It’s clear that fasting has a positive effect on sleep quality and overall well-being. Nevertheless, it’s worth remembering: it takes some time to establish a healthy eating pattern that benefits your sleep schedule. If you’re still struggling with insomnia, consult a medical professional.
When you succeed, however, you can benefit from better overall health while having more peaceful sleep and abstaining from food at night.