Going To Bed Hungry & Intermittent Fasting: Is It Good Or Bad?
Updated on
- Written by Breanna Loparo, RN, BSN
Medically reviewed by
Dr. Maya Frankfurt, PhD
Intermittent fasting has gained popularity in recent years for its potential health benefits. Beyond weight loss, it has been shown to improve blood sugar control, increase energy levels, decrease sleep deprivation, and enhance brain function. However, the effects of intermittent fasting on sleep have become a subject of interest. Can going to bed hungry improve sleep quality? Does intermittent fasting have any effects on sleep? In this article, we will explore the health benefits of intermittent fasting and its impact on sleep, shedding light on whether going to bed hungry can aid weight loss. Additionally, we will provide valuable tips for better sleep while fasting, helping you maintain a healthy balance between intermittent fasting and a good night’s rest.
Can Sleeping Hungry Help You Lose Weight?
The idea of going to bed hungry as a weight loss strategy has been debated for years. Some people believe that sleeping on an empty stomach can promote weight loss by encouraging the body to use stored fat as energy during the fasting period[1]. However, the scientific evidence regarding the direct relationship between going to bed hungry and weight loss is limited.
While it is true that an intermittent fasting diet can aid weight loss by reducing overall calorie intake, the timing of food intake alone may not significantly impact weight management outcomes. What matters most is maintaining a calorie deficit throughout the day and making healthy food choices during your eating window.
Health Benefits Of Intermittent Fasting
An intermittent fasting schedule offers various health benefits beyond weight loss. Research suggests that it can improve insulin sensitivity and maintain blood sugar, lower inflammation levels, and promote cellular repair processes. By giving your digestive system a break and allowing your body to use stored energy, intermittent fasting may contribute to better overall health.
One of the primary benefits of intermittent fasting is its potential to promote weight loss. By reducing the number of hours in which you eat, you naturally consume fewer calories, leading to weight loss over time. Additionally, intermittent fasting has been shown to increase metabolism and promote fat burning.
How Does Intermittent Fasting Affect Sleep?
Sleep plays a vital role in overall health and well-being, and the relationship between intermittent fasting and sleep is complex. Although, some individuals report improved sleep quality while practicing intermittent fasting, others may experience difficulties. The effects of intermittent fasting on sleep can vary depending on several factors, including individual differences and the specific fasting regimen.
Research suggests that intermittent fasting may have a positive impact on sleep[2] by promoting a more regular sleep schedule and improving sleep continuity. By restricting food intake in the evening and nighttime, intermittent fasting has the potential to enhance the peripheral circadian rhythm. When practiced correctly, intermittent fasting can help regulate the body’s circadian rhythm, the internal clock that governs sleep-wake cycles. By establishing a consistent fasting and eating window, you create a predictable routine for your body, which can optimize sleep patterns.
On the other hand, some individuals may experience sleep disturbances, such as difficulty falling asleep or staying asleep, while fasting. This could be due to hunger pangs or changes in hormone levels, such as low blood sugar, that occur during fasting. However, it is important to note that these effects are typically temporary, and the body often adapts to the fasting routine over time.
Side Effects From Going To Bed Hungry
Going to bed hungry may have potential side effects[3] on sleep and overall well-being. Some individuals may experience discomfort, increased hunger pangs, or difficulty falling asleep if they go to bed on an empty stomach and a decreased caloric intake. Moreover, extreme hunger can lead to overeating or binge eating the next day, which can hinder weight loss goals.
To mitigate these side effects, it is essential to maintain a balanced and nutritious eating pattern during your eating window. Focus on consuming adequate protein, healthy fats, and fiber-rich foods to promote satiety and prevent extreme hunger before bedtime.
Tips For Better Sleep While Fasting
Establish a Consistent Sleep Schedule
Establishing a consistent sleep schedule is crucial for maintaining healthy sleep patterns, especially when practicing intermittent fasting. Our bodies have an internal clock[4], known as the circadian rhythm, which regulates our sleep-wake cycles. By following a regular sleep schedule, you align your body’s natural rhythm, allowing for more restful and refreshing sleep.
Create a Relaxing Bedtime Routine
Creating a relaxing bedtime routine is an effective way to signal your body that it is time to wind down and prepare for sleep. By engaging in calming activities before bed, you can promote a sense of relaxation and ease the transition into a restful night’s sleep. Engage in calming activities such as reading, meditating, or taking a warm bath, to signal your body that it is time to wind down.
Avoid Stimulating Substances
Avoiding stimulating substances before bedtime is crucial for promoting a good night’s sleep. Certain substances can interfere with your ability to fall asleep, disrupt the quality of your sleep, and make it harder for you to feel rested in the morning. By avoiding stimulating substances, you create an optimal environment for quality sleep. If you find it difficult to resist certain substances, try gradually reducing your intake or finding alternative, sleep-friendly options.
Manage Stress Levels
Managing stress levels is essential[5] for promoting better sleep and overall well-being. When stress accumulates, it can interfere with your ability to relax and fall asleep, leading to sleep disturbances and a negative impact on your physical and mental health. Practice stress management techniques, such as deep breathing exercises or journaling, to reduce stress and promote better sleep.
CBD Oil For Sleep
While there is limited direct research on the combination of CBD oil and intermittent fasting, they may complement each other in promoting better sleep. CBD oil may help reduce anxiety, promote relaxation, and alleviate pain, potentially enhancing sleep quality. By incorporating CBD oil during the eating window of intermittent fasting, individuals may experience the potential benefits of both practices simultaneously. However, it is important to consult with a healthcare professional before combining CBD oil and intermittent fasting, as individual factors and considerations may vary. Additionally, the quality and purity of CBD oil products should be ensured for optimal effectiveness.
Conclusion
Intermittent fasting offers various health benefits, from weight loss to improved metabolic health. Its impact on sleep varies among individuals, with some experiencing improved sleep quality while others may face temporary sleep disturbances. While going to bed hungry alone may not guarantee weight loss, maintaining a balanced eating pattern and practicing good sleep hygiene can support your overall well-being. By understanding your body’s needs and implementing effective strategies, you can strike a balance between intermittent fasting and a good night’s sleep.
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- Almeneessier, A.S., BaHammam, A.S., Sharif, M.M., Bahammam, S.A., Nashwan, S.Z., Perumal, P., Cardinali, D.P. and Alzoghaibi, M. (2017). The influence of intermittent fasting on the circadian pattern of melatonin while controlling for caloric intake, energy expenditure, light exposure, and sleep schedules: A preliminary report. [online] 12(3), pp.183–183. doi:https://doi.org/10.4103/atm.atm_15_17.
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Written by:
Breanna Loparo, RN, BSN
Medically reviewed by:
Medically reviewed by:
