Intermittent fasting is the process by which someone refrains from eating for usually 12 hours or more a day to receive certain health benefits, including weight loss. As the body goes into fasting mode, the stored fat is burned up to use for energy. This and the shrinking calorie count from fasting leads to some serious weight loss.
But as the hunger pains start to present themselves, it can affect other aspects of your life. Of course, this includes your sleep schedule. However, you may be surprised to find out that intermittent fasting can actually make your sleeping improve in the long run.
How Intermittent Fasting Changes the Sleep Pattern
If a person eats heavily before bedtime, their sleep is usually affected in a negative way. Not only is there a greater chance of having to get up frequently to go to the bathroom, but they will often toss and turn in their sleep more and battle acid reflux issues. This makes for a restless night and when morning arrives, it will feel like you never got more than a couple of hours of good sleep if at all.
However, when committing to an intermittent fasting routine, the digestive system is silenced and the cells in the body are in repair and regenerative mode. This makes for the perfect storm to really catch up on some quality sleep. Typically, good sleep is surrounded by hours of fasting. Every eight hours of sleep usually contains only one to two hours of the deep sleep[1] you want where your body is fully resting and your brain waves slow down. Intermittent fasting will enable the deep sleep to come more easily.
How to Sleep Well During Intermittent Fasting
Just like with intermittent fasting, you need to set a schedule for your sleep during this time. If the time you go to bed is constantly changing, you will not be sleeping well. You must stick to a pattern for best sleeping results when committed to intermittent fasting. A synchronized circadian clock, the internal clock we all have that is constantly running between cycles of being alert and sleepiness, is not easily changed.
In addition, stay well hydrated and you will experience better sleep during your fasting period. If you are not drinking enough water, you will begin to suffer through cramping in your sleep and this is a very unpleasant experience.
Construct the Optimal Sleeping Environment
During intermittent fasting, your body will be ready for a good amount of sleep every night. The calorie restriction will allow for that extra fat around your body to slowly disappear as it is used for energy. Losing weight in your sleep? What could be better?
But keep in mind, you must have a pleasant sleeping environment to get the best results. This means you should sleep in a quiet and dark place without interruptions. Make sure the thermostat is set at a temperature you can comfortably sleep in. You do not want to have to wake up every other hour as that will rob you of the deep sleep your body needs. Intermittent fasting will improve your sleep as long as you set the right conditions to rest in.
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References
- How to Do Intermittent Fasting Based on a Shift Work Schedule
- Do Nuts Break a Fast and a List of Nuts on Calories
- 5 Steps Starter Pack to Combine Mindful Eating with Intermittent Fasting
- Mindful eating
- Warrior Diet
