Intermittent Fasting And Sleep Benefits
In retrospect, my health and well-being improved tenfold.
I maintain a healthy weight and never have fatigue during the day or after a meal.
My hanger is no longer an issue, and I have full control of my hunger.
One surprising benefit is that I eat slower, which is beneficial for digestion and weight management. Eating slower was one of my New Years Resolutions in 2018.
When I wake up in the morning, I feel focused and ready to hammer out my days to-do list. I drink the best coffee and prepare it in a French press because I enjoy the ritual, not because I need it to function in society.
I cant say what percentage of these improvements are due to overcoming sleep deprivation or becoming an intermittent faster.
However, I can proclaim that both are closely related and have been paramount to my new-found physical energy and mental vitality.
Both intermittent fasting and sleep have a similar cleansing effect on our brain and body.
When you arent fasting, your body and brain have to process what youre ingesting. While fasting, your body and brain can focus on detoxing and distributing nutrients properly to optimize your physical and mental performance.
Similarly, this process also happens while youre sleeping. When you dont sleep enough, your brain doesnt have adequate time to store and process memories, for example. Instead, brainpower is processing the stress of the day.
Skip It: You Have Certain Health Conditions
To do cardio in a fasted state requires you to be in excellent health. Satrazemis says you also need to take into consideration health conditions that may cause dizziness from low blood pressure or low blood sugar, which could put you at a greater risk for injury.
If you decide to try out fasted cardio, follow a few rules to stay safe:
- Dont exceed 60 minutes of cardio without eating.
- Choose moderate- to low-intensity workouts.
- Fasted cardio includes drinking water so stay hydrated.
- Keep in mind overall lifestyle, especially nutrition, plays a bigger role in weight gain or loss than the timing of your workouts.
Listen to your body and do what feels best to you. If you have questions about whether or not you should do fasted cardio, consider consulting a registered dietician, personal trainer, or doctor for guidance.
Why Sleep Is So Important To Weight Loss
Rest is just as important as activity when it comes to losing weight, maybe even more important.
If we dont sleep for long enough or if we constantly wake up during the night, then we experience less REM sleep and feel less rested as a result of not getting enough deep sleep. The REM stage is also when we dream, and our brains need a lot of energy to function during this stage.
Thats right, dreams burn calories!
A lack of sleep could also affect our behaviour during the day. Youll have less energy if you havent had a good nights sleep, meaning you might be less motivated to exercise or generally be active throughout the day.
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Side Effects Of Sleeping Hungry
Some people shy away from those nighttime munchies for fear of weight gain.
Hunger pains keep the brain mentally alert, making it more difficult to get a full nights rest if hunger strikes during the night. So, going to bed with a happy belly and a happy heart may be the answer for you.
Not getting enough sleep may actually interfere with the part of your brain that regulates appetite and increases your lust for high calorie foods, according to a 2013 research review. Greer SM, et al. . The impact of sleep deprivation on food desire in the human brain. DOI: 10.1038/ncomms3259
This research review also found that when participants slept less, they were more likely to demonstrate a desire for weight-gain-promoting foods.
A 2015 research review suggested that, for some people, such as those with type 1 diabetes or glycogen storage disease, eating before bed is a matter of staying alive. Kinsey AW, et al. . The health impact of nighttime eating: Old and new perspectives.
The same 2015 review suggested that having a nibble before bed might help your muscles process protein better and your heart and metabolism run more smoothly.
Going to bed hungry doesnt just mean less sleep it may also be bad news for those trying to build muscle. If deprived of nutrients for long enough, your body can start to break down muscle for energy . Looks like Ahhhnold got plenty of shut-eye.
Get A Good Night’s Sleep
How are you sleeping? A study by America’s National Sleep Foundation found that people who slept for less than five hours a night gained more abdominal fat over five years and those who slept for six or more. Aim for eight hours.
Lack of sleep and stress can raise your cortisol levels, which make it harder to lose weight. When this stress hormone is being released, it gives your body the message to hang on to weight. Add to that the urge to comfort eat when you’re tired or stressed and the chances of you putting on weight increase.
This is where exercise comes in. Working out regularly or doing something relaxing such as walking or yoga will naturally help to destress you, so you should see the effects on your mental health.
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What Happens When You Go To Sleep With An Empty Stomach
If you go to bed on an empty stomach, blood sugar levels drop. This is referred to as hypoglycemia. Its dangerous for people with diabetes and other health conditions. Even in healthy folks, low blood sugar levels can cause problems such as headaches and dizziness, and could negatively affect sleep.
Try It: Fasted Cardio Could Help You Burn More Fat
Hitting the treadmill or upright bike for a cardio session before eating is popular in weight loss and fitness circles. The possibility of burning more fat is often the main motivator. But how does that work?
Not having excess calories or fuel on hand from a recent meal or pre-workout snack forces your body to rely on stored fuel, which happens to be glycogen and stored fat, explains Emmie Satrazemis, RD, CSSD, a board-certified sports nutritionist and nutrition director at Trifecta.
She points to a few small studies showing that it makes no difference in overall fat loss.
But know that theres a difference between adding muscle mass and preserving muscle mass.
As long as youre eating adequate protein and continuing to use your muscles, research suggests that muscle mass is pretty well protected, even in an overall calorie deficit, explains Satrazemis.
Thats because, when your bodys looking for fuel, amino acids arent as desirable as stored carbs and fat. However, Satrazemis says your supply of quick energy is limited, and training too hard for too long while fasting is going to cause you to run out of gas or potentially start breaking down more muscle.
In addition, she says that eating after a workout allows you to replenish these stores and repair any muscle breakdown that occurred during your workout.
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Why Do I Wake Up At 3am Hungry
In a nutshell, it can be concluded that 3am craving can be a result of several things. Right from your eating and sleeping patterns to your hormones. Hence, the best way to deal with this untimely hunger pang is by changing your eating habits and adding foods to your diet that can improve metabolism and induce sleep.
Fatty Foods Can Harm Your Sleep
This tip doesn’t rely on when you eat. If your overall diet relies on fatespecially saturated fatfor nutrition, you may be depriving yourself of good, quality sleep. When your daily nutrition includes a high percentage of saturated fat, you spend less time in the stage of deep sleep known as slow wave sleep.
This is the non-REM sleep you get earlier in your sleep cycle, and it matters. Your brain re-enforces things you learn during the day while you sleep. Studies have shown that missing out on slow wave sleep makes you remember less, which makes learning more difficult.
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Don’t Be A Cardio Junky
Cardio is great, and there are lots of good reasons it should be a part of an overall fitness plan. But strength training should be, too, especially for anyone who wants to take advantage of nocturnal weight loss. This is because strength training continues to burn calories after the session is over. A stop at the gym after work, or even a simple at-home strength workout can keep the body in calorie-burning mode all night long, even after bedtime.
Keeping a pair of dumbbells or a resistance band next to your bed is a good visual reminder to add in full-body strength training at least three times a week. Work the larger muscles, like the glutes and legs, as well as the arms, back and core.
Should You Snack Before Bedtime
Is it a good idea to go to bed hungry? Even if a little calming food sounds relaxing, you may fear gaining weight from midnight snacking.
This is a tricky situation you will want to handle carefully. If you find yourself binging on high-calorie foods late at night, this can indeed promote unhealthy weight gain. It can also make it tougher to sleep, especially if you experience heartburn. However, insomnia can be worse on an empty stomach. Going to bed without eating can make it harder to fall asleep, and also leaves you prone to waking up in the middle of the night more frequently from hunger. Also, if weight is a concern for you, studies show that inadequate sleep stimulates the hunger hormone ghrelin. So, if you can’t sleep well on an empty stomach, you may make up for it the next day by eating too much.
The solution is to go to bed with some food in your stomach, but not too much. Try a light snack instead of an all-out food fest. If your light snack isn’t satisfying, see if a high-fiber light snack helps. Fiber slows down your digestion, leaving you feeling full longer with fewer calories.
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Intermittent Fasting Before And After
For four years, I slept only 6-hours a night. My typical day was waking up at 5 AM for a workout, eat my first meal at 6 AM, and my last meal at 11 PM before bed, consuming a total of three meals and two snacks during 18 waking hours.
On weekends or while traveling, if I missed a meal in that 18-hour eating window, I was not a happy camper. My self-control over my hunger was weak.
When a hunger pang struck, it was like a switch flipped. One word: HANGER!!
I needed to eat immediately and would go for the fastest meal or snack . Although I was health-conscious, these incidents made my diet more volatile.
In addition to experiencing frequent hanger, I also suffered from extreme drowsiness, most commonly after meals.
The eating schedule I have described here is the opposite of a daily intermittent fasting plan.
In March 2018, I quit my job as an engineer to travel my wife, Alex, and grow this website. This decision was a timely lifestyle change since I had sleep deprived myself for over three years.
I was one of the many people who, due to sleep debt and workload, had to figure out how to recover from job burnout in my late 20s.
To say I was motivated to recover from burnout is an understatement. When I learned that at age 28 that I had the testosterone levels of a 70-year-old-man, I knew significant life changes needed to be made.
It was extremely eye-opening, and I was humbled by the importance of sleep for optimal health.
Don’t Drink Before Bed
Bogan suggested limiting your intake of alcohol and other substances as they can cause sleep disruption . An evening cocktail may sound like it would be super relaxing, but even one alcoholic drink too close to bedtime can impede the body’s ability to burn calories. This is because instead of focusing on burning fat as it should, the body is busy trying to metabolize the alcohol instead. So while a glass of wine with dinner is OK, leave it at that.
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People Are Always Looking For Quick And Easy Ways To Shed Pounds And Get Into Better Shape
This is why fad diets were created, but they are rarely effective. If only it was as easy as losing weight overnight and waking up with the body youve always dreamed of.
But thats not possible, right?
Not quite, but our bodies do burn fat and calories while we sleep.
So, maybe we can use this to our advantage when trying to lose weight. Are there certain things you can eat or drink before bed to help boost this process?
This article has everything you need to know about how to lose weight in your sleep and the best foods to help you do this.
Sleeping On An Empty Stomach To Lose Weight
But should you get on a habit of not eating before sleeping? find out the effects of sleeping on the effects of sleeping on an empty stomach. lose weight, you. “if you’re the type who can’t sleep on an empty stomach, the better you sleep, and the more weight you lose. creator of eat this, not that!,. … t sleep in an empty stomach. i can’t sleep on an empty stomach? i dont need to lose weight just stomach fat?. Fat burners on an empty stomach lose belly fat | how much fat burns while sleeping fat burners that contain ephedra natural remedies to burn stomach fat.. Why exercising on an empty stomach is the secret to weight loss if you’re exercising to lose weight, the 13 clues that you’re sleep incompatible.
While some shy away from nighttime munchies for fear of weight gain, studies suggest going to bed on an empty stomach can result in a loss of sleep and even cause the. Lose and snooze – how to lose weight while you sleep. by: but researchers stress that going to bed on an empty stomach is streetdirectory.com lose weight. Guide to your stomach 6 ways sleep can help you lose weight a recent study from the university of chicago compared the weight-loss results from sleeping.
- Get link
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Eat Whole Grains At Lunch
You know to avoid big meals, coffee, colas, and alcohol before bed, but did you know that it’s best to eat your complex carbohydrates at lunchtime, not with dinner? “Serotonin converts to melatonin in your stage 3 REM sleep, and serotonin is sourced from whole-grain complex carbohydrates. So you don’t need to have carbs before bed to sleep, just have them at some point through the day,” says Cat Smiley, owner of Whistler Fitness Vacations, a weight-loss retreat for women.
Also, to meet your daily fiber goal, “about 20 grams of insoluble fiber is important to enable you to sleep, so aim to eat that daily, and you’ll ensure you can convert enough serotonin to sleep well.”
Don’t Ban The Good Stuff
If you want to get a flat stomach, you’d be advised to avoid foods that cause bloating such as lentils, onion and broccoli. Ditch that thought! Lentils are a great source of protein as well as being rich in iron, onions both raw and cooked – provide fibre and broccoli and broccoli is packed with Vitamins K and C. These foods are so good for you it’d be ridiculous to cut them from your diet.
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What Foods Are Okay To Eat Before Bed
Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.Almonds. Almonds are a type of tree nut with many health benefits. Turkey. Turkey is delicious and nutritious. Chamomile tea. Kiwi. Tart cherry juice. Fatty fish. Walnuts. Passionflower tea.More items
Drinking Water At Bedtime
You can drink a glass of water at any time of day to control your calorie intake. The Ask Dr. Sears website recommends drinking plenty of water throughout the day to suppress cravings for unhealthy, high-calorie foods. If you tend to crave unhealthy foods, such as cookies or ice cream, at bedtime, you might want to gulp down a glass of water until the craving subsides and you can drift off to sleep.
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How Can I Improve Sleep While Intermittent Fasting
Trust me. I know how hard it can be to fall asleep when youre hungry.
If youre new to intermittent fasting and having difficulty sleeping or waking up at night, the following will help. The goal with intermittent fasting, as it was for me, should be to get more and better quality sleep.
1. Find what works for you
Were all unique individuals. Therefore, our bodys response to IF can vary. Instead of getting caught up in studies, facts, or what worked for your friend, engage in self-experimentation.
Try various eating windows. If youre eating in a 6-hour window and not sleeping well, scale back to a 10 or 12-hour window. Your cortisol levels may become too high with such a long fast. Excess cortisol makes it hard to fall asleep and sleep soundly.
Also, keep a journal of what youre eating, when, and how you sleep. Then, over time, you can determine how the foods you eat are affecting your sleep.
Lastly, try adjusting your bedtime. Listen to your body, and when your circadian rhythm nudges you to go to sleep, do it. If youre too hungry to sleep, maybe youre staying up too late.
Sleep is complex. If youre intermittent fasting and cant sleep, there are likely many factors, not just your new eating schedule.
Could it be possible that you are spending too much time looking at a screen?
Or are you drinking too much alcohol?
2. Drink more water
Yes, you can drink water while intermittent fasting. And, you should. Lots of it!
3. Monitor your meals
And what about carbs?