The calorie deficit can cause sleep problems and this depends on the time period you have been using it and the amount of food you consume at certain intervals. A positive impact on sleep is seen when one is on a short-term calorie deficit and if it is done the right way. People who engage in long-term calorie deficit experience a shift in their lifestyle, and the modifications in the mealtimes can interfere with their sleep. Also, sleep quality and duration can be impacted by the composition of food.
It is recommended that one should engage in periodically recurrent short-term calorie limitation as it increases patterns of sleep. It is better to be slow and steady in dieting so as to achieve your goal. Sleep problems have a major effect on weight loss since when one is not having enough sleep, insulin resistance is developed hence weight gain which leads to the whole diet being impractical. Sleep problems also make one have mood swings which may lead to poor eating plans.
CAN A LOW-CARB DIET CAUSE SLEEP PROBLEMS?
A low-carb diet can cause sleep problems because food intake is of great importance to the synthesis of melatonin which is a hormone that the brain produces to respond to darkness. The quality of sleep is dependent on the intake of specific nutrients.
Poor sleeping patterns and low melatonin are brought about when there is a low intake of different food varieties and strictly following a diet like a keto or being low carbs over a long period of time.
This said, if you consume a range of nutritious foods in your diet, then you can be in a calorie deficit and have good sleep. One needs to have at least 7 hours of sleep every night depending on the age bracket they are in. Changing your diet from normal to low-carb can cause sleep problems. Mostly, being on a low-carb diet leads to your body reducing the production of insulin which greatly affects your normal sleeping patterns.
When you want to start a low-carb diet, let your body adjust slowly and steadily to the new diet and not start on the extreme end. On a daily basis, cut a few carbs from your meal until you achieve your goal and are comfortable going completely on low carb. As much as this direction won’t start this diet on a high note, your body will be able to adjust well in 2-3 weeks, then you will experience healthy sleeping.
Also, put in mind the time and intervals you will be taking those portions of carbs. Having some carbs at breakfast is totally different from having them during supper time. At breakfast, taking carbs like cereals will give you more energy while taking them later during bedtime will significantly contribute to the quality and amount of sleep.
WHAT FOODS CAUSE INSOMNIA?
Insomnia can be mild or chronic and it’s a sleeping problem that affects 30 to 35 percent of adults on a mild level at some point in their lives and chronically it affects 8 to 10 percent. Insomnia entails one having patterns of sleep distractions and the symptoms are manifested during the day. One should try their best to avoid chronic insomnia as it increases the risk of getting anxiety, going into depression, and heart failure.
What you consume affects the quality and length of time either directly or indirectly. Insomnia can be caused when the circadian rhythm (internal clock) is altered by the intake of some foods or certain components found in foods. Also, the diet you take is capable of altering your gut bacteria greatly and in return, your metabolic processes will be affected and sleep is involved.
Some of the foods that cause insomnia include;
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Caffeine
Caffeine is the most consumed psychostimulant worldwide. It is an ingredient found in beverages and chocolates. It is majorly consumed for energy and helps one to not sleep. This ingredient can greatly affect the time you fall asleep and decrease the quality and total sleep you get when taken plenty and regularly. If you have to take caffeine, take it in the morning hours and avoid it during the late afternoon hours as this will help limit its impact on sleep.
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Black Tea
A cup of black tea has 47 mg of caffeine. It acts as a stimulant and can make you stay awake for longer hours at night. For you to have enough quality sleep at night, then drink black tea at least 2-4 hours before going to bed.
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Alcohol
Alcohol is a substance that is psychoactive and it’s consumed by most people to help them sleep. Regardless of this, alcohol will greatly disrupt your sleeping patterns leading to insomnia.
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Cookies and Cakes
When food like cakes and cookies are eaten just before going to bed, they disrupt your healthy sleeping because it contains sugars and fats. In addition, the high sugar levels in cookies and cakes can raise your blood sugars leading to an increase in insulin and metabolic processes. These will lead to disrupted sleep hence insomnia.
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White Bread
White is in the category of refined grains which have very high levels of the glycemic index which raises your blood sugar levels easily leading to insomnia.
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Sweets
Sweets have very high added sugars and saturated fats which if taken uncontrollably can lead to insomnia.
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Fried Foods and Fatty Meats
Foods that are deep-fried, those high in fats and meats take long to digest, and consuming a lot of them close to bedtime may cause acid reflux which may lead to reduced sleep quality.
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Fast Food and Other Ultra-Processed Food
When these foods are taken in excess and just before bedtime, they will affect your sleep quality and have a direct negative effect on your health. They contain high levels of sodium, sugars, and saturated fats.
Therefore, make sure the foods you consume contain nutrients like Vitamin B1, Magnesium, Phosphorus, Folate, and Tryptophan since they are very vital to having good sleep and a healthy lifestyle. In addition, insomnia can be brought about by eating too much-unbalanced food, and wake-stimulating neurochemicals like histamine, noradrenaline, orexin, and acetylcholine.
DOES NOT EATING ENOUGH MAKE YOU NOT SLEEP?
When you don’t eat enough, you will not have enough sleep at night. Melatonin is a brain hormone that regulates sleep. Therefore, not eating enough calories for a long period of time or carrying on intermittent fasting can lead to a shift in the circadian rhythms. Most people take supplements to support their diets and melatonin but this is not that effective. It is advised that you take a small snack portion at night to avoid excessive intake of supplements.
WHY CAN’T I SLEEP WHEN CUTTING CALORIES?
When you are cutting down on calories, you might not have enough sleep and this may be due to the fact that you are consuming low levels of calories. Being in calorie deficit does not mean that you are having nothing or you are having all, it simply implies that you can gladly reduce one meal a day or cut down on your daily calorie intake by a few calories and this should be gradual. This process needs you to be patient, go at a slow gradual pace and you will be able to see good results and have enough sleep. This is because all the efforts you have put in place will go to waste when you compromise your sleep and yet it’s part of weight loss.
SUMMARY
Sleep quality and quantity can be affected greatly by changing your normal diet and moving speedily with a calorie deficit. One should make sure that they are able to find a balance between calorie deficit and sleeping. You can solve all this by changing the types of foods you consume, make sure you take a well-balanced diet with the recommended nutrients like Magnesium, Vitamins, and Phosphorus closer to the late afternoon.
Sleep problems when one is on a calorie deficit totally depend on the duration you have been on the diet and the types of foods you eat. There is a positive impact on sleep when one is in a short term as compared to when one is in the long term since there is a huge calorie deficit. It is advisable that one should begin slow and steady, taking the right number of calories at the right time.
Insomnia can be caused by certain types of foods like caffeine, black tea, fatty foods, white bread, alcohol, and foods with high sugar contents. These foods should be avoided but if one needs to take them, then they should be taken at breakfast and not closer to bedtime to provide energy. Adopting a low-carb diet is very effective for people who want to lose weight, it just has to be done effectively by ensuring you stay healthy and have enough sleep, at least 7 hours per night.
