I’m facing a ton of sleep issues due to fasting. I have done tons of fasts and came to this conclusion.
I have been on Keto for 22 months now. Keto and fasting are reasons for poor sleep in my experience.
Is there any supplement or food I can take to get better sleep?
I eat a very small serving of overnight oats before bed. It’s not as bad as you think. If they are steel cut and sprouted, you can’t digest any of it. It’s called resistive starch and the bacteria in your colon will ferment the resistant starch into short chain fatty acids that will help you sleep. Plus the slight amount of sugar and I must emphasize slight, will help you sleep too. We are talking plain oats. No flavors. No sweeteners no milk. Just oats and like a couple table spoons at that.
I’ve suffered from insomnia for nearly a decade. I’ve finally fixed it.
Here’s what I do:
make a routine. Mine is this: shower about two hours before bed. Do my skincare routine and get into comfy pyjamas. Drink a large mug of hot herbal tea (without sweetener- I like lemon ginger with probiotics). Relax for a bite- don’t do or watch anything stimulating. Ah hour before bed, brush your teeth and take some melatonin (this helps a lot!). Read a book (real or a kindle- don’t use your phone/tablet). I usually end up falling asleep before my “bedtime”. After awhile, the motions of the routine will trigger sleepiness.
keep sleep and wake time consistent.
if you can’t sleep because of hunger, the big mug of warm tea helps a lot. If you’re eating, try a small, filling, high protein snack about an hour and a half before bed. Make sure the volume is small! I like a small tub of skyr yogurt.
I’m an incredibly light sleeper. Literally any noise or light wakes me up. So I use a sleep mask and ear plugs. It took me a long time to find a pair that fit (I have slim ear canals), but once I did it was magic, and I can still hear my alarm and loud noises. If you can’t stand ear plugs, try using a rain sound (I like the app rain rain).
I hope these help.
Carbs
The dose makes the poison, everything is ok in some quantity.
Kiwis have been shown to decrease the time to sleep onset. Maybe try having two in the evening.
I think pistachios also increase natural melatonin levels.
Do you drink caffeine?