Fasting and Insomnia - The Do's and Don'ts

As great as fasting is, there are a few not so fun side effects that can come up. 

We’ve talked about some of those in previous articles. Such as digestive issues.

Now let’s look at the dreaded insomnia, in particular Fasting and Insomnia, and what you can do about it. 

Help, I can’t sleep! 

We all know how important a good night’s sleep is. 

It’s frustrating and worrisome when you can’t close your eyes, and you end up only getting a few hours of sleep before the alarm goes off. 

But there is good news: it’s common with fasting. And it’s not necessarily a bad thing. 

What causes fasting insomnia?

According to Dr. Fung, nephrologist, author, and leading Fasting expert, insomnia during fasting is normal. 

It happens because of hormonal changes, specifically higher levels of noradrenaline and cortisol. 

So if you are having trouble falling asleep, at least you can take a little comfort in knowing this is all part of the process. 

It actually means you’re doing things right. The body is responding in a natural way. 

What can I do about it?

Now that we know it’s a natural response to fasting, let’s look at some things that might help. 

Don’t stress about it 

First of all, don’t stress over it. That’s just going to shoot cortisol up even more. 

Dr. Fung advises to only go to bed when you’re actually tired. 

Don’t go to bed at a certain time just to be following a set schedule, if you’re not physically feeling ready to sleep. 

That might mean that you’re only getting a few hours of sleep, but he says that most people are still fully alert. 

Your body just doesn’t need as much sleep right now. 

That being said, we have a few more practical tips. 

Keep your environment conducive to sleep 

We all should know this by now, but turning off your electronics at least a couple of hours before bed is important. 

No late night scrolling, and keep the lights down low. 

Instead, engage in relaxing activities 

You don’t want to be doing anything that excites the brain when it’s getting close to bedtime. 

This is not the time for exercise.

Read a book (no horror or thrillers!). 

Or take a relaxing bath. Throw in some Epsom salts and essential oils like lavender. 

Meditate. Or listen to soft music. 

Think of this as “winding down” time. 

No caffeine 

Don’t do caffeine in the evenings. 

You could have a soothing cup of our Fasting Tea, it has no caffeine. 

Take your electrolytes 

You should of course be taking your electrolytes when fasting. 

But try taking your last dose an hour or so before bed, the magnesium can help you sleep. 

NOTE: If you experience diarrhea when you have your electrolytes, be careful about taking them right before bed. 

You don’t want to be about to fall asleep and have to run to the bathroom.

Adjust your Fasting schedule

If the insomnia persists and you’re not feeling well, you should consider decreasing your fasting time. 

If you’re doing Extended Fasting, try some Intermittent Fasting instead. 

If you’re currently doing Intermittent Fasting, maybe try switching it up for a bit. 

For example, if you’re doing OMAD (One Meal a Day), try a 19/5 schedule for a week and see if that helps. See our useful article here: Intermittent Fasting: Full Guide for weight loss and health – Nutri-Align

Try supplementing 

If all else fails, you can try supplementing with melatonin. 

Get a good, quality supplement and take as directed. 

NOTE: If insomnia persists and you do not feel well, or you have other symptoms, you should always check in with your doctor. 

Bottom line

Fasting and insomnia is frustrating, but usually nothing to be concerned about, as long as you’re otherwise feeling okay. 

Follow our tips, and sleep when you can. 

Here’s to getting some quality shut eye!