Intermittent fasting (IF) is a pattern of fasting and consuming food according to a set schedule. When you fast, insulin levels drop, and fat cells break down the stored sugar and release it as energy. Experts say that as a result, people burn fat and lose weight. Besides, intermittent fasting has a positive effect on sleep.
While the concept of IF has gained popularity, not many would know that there might be an intriguing connection between intermittent fasting and sleep. Our bodies operate on a 24-hour internal clock, known as the circadian rhythm or sleep-wake cycle. Experts reveal that types of IF can positively influence various bodily functions, including metabolism, weight regulation and even cellular repair mechanisms. Intermittent fasting may also improve the circadian rhythm as it limits food intake during the evening and night. These factors can directly or indirectly have beneficial effects on sleep.
Benefits of intermittent fasting for sleep
Helps in aligning our circadian rhythm: Dr Pradeepta Kumar Sethy, director of gastroenterology, Medica Super Speciality Hospital, Kolkata, says “IF involves adhering to a regular meal schedule that our bodies grow accustomed to, which contributes to circadian rhythmicity.” This is accomplished by either restricting food consumption or fasting for a few hours before bedtime.
Increases daytime alertness: According to a paper published in Annals of Thoracic Medicine in 2018, intermittent fasting may lead to the increased production of oxerin-A, a neurotransmitter associated with alertness, in the bodies of people adhering to a schedule during the day, while the levels are lower at night. This results in increased energy levels during the day and improved sleep quality at night, according to Dr Sethy.
Helps manage weight and cardiometabolic health: A study published in Journal of Cell Metabolism in 2018 showed that intermittent fasting improves metabolic health parameters in participants. Reduced insulin levels, improved blood pressure, and reduced body weight may be seen.
Another study published in Journal of the Academy of Nutrition and Dietetics in 2015 discusses how alternate-day fasting can help reduce body weight and improve cardiovascular health markers. Dr Sethy adds that obesity is closely associated with reduced sleep duration, and significant weight loss can help in achieving high sleep quality.
Potential challenges of intermittent fasting
Dr Joydeep Ghosh, consultant, internal medicine, Fortis Hospital, Kolkata, says that the implementation of intermittent fasting varies from person to person and depends on their body and eating habits.
Experts caution against the following challenges that intermittent fasting can pose to sleep:
- Eating too close to bedtime can disrupt the circadian rhythm and delay the release of melatonin, which is necessary for sleep.
- Eating large, high-carbohydrate meals can also disrupt sleep and cause awakenings.
- Overeating, especially eating high-fat foods, can worsen snoring and sleep apnea, affecting sleep quality.
- Excessive eating just before bedtime can also affect sleep as it increases metabolic activity from the digestive processes and slows down the initiation of sleep.
Discomfort, bloating and acid reflux, particularly when lying down, can affect sleep. Moreover, hunger pangs during fasts disrupt the body’s ability to relax, which is crucial to sleep. “Food timings and the type of intermittent fasting chosen can influence sleep duration and quality,” stresses Ghosh.
Effect of intermittent fasting on sleep hormones
Altering sleep hormones may affect sleep duration and quality. According to a study published in Sleep and Biological Rhythms in 2016, fasting may alter sleep hormones such as melatonin. It has been reported to significantly reduce sleep latency (the amount of time it takes to fall asleep) as well as rapid eye movement (the stage in sleep where most dreams occur).
If you’re considering IF for improved sleep quality or sleep patterns, consult your healthcare professional or your registered dietitian. Results may vary from person to person depending on factors such as age, gender, overall health and an individual’s tolerance to fasting.
Takeaways
- Studies have shown IF can help in circadian rhythm synchronization, cardiometabolic function, weight management and lead to increased alertness during the daytime
- It is essential to pick the right type of intermittent fasting to see improvements in sleep quality
- Effects of IF might vary from person to person; hence, it’s best to seek medical advice
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