Keto & Sleep Review – How Ketogenic Diet Changes Your Sleep Quality
Life has become very hectic indeed. People are always racing against time and leading a stressful life. The end result is insufficient nutrition intake and inadequate amount of sleep. The former can easily be compensated with the help of various types of health supplements. However, when it comes to improper sleep, there is very less, you can actually do to compensate for the loss. The best way to combat the various problems that arise out of inadequate sleeping hours is to sleep well.
Most of you may have heard about the keto diet from Dr. Keto Diet Review. It is generally helpful in losing excess body weight. However, there have been several studies that prove that a proper keto diet can help you enjoy several health benefits. Sometimes, people speak about keto insomnia. This normally happens when a person transits from a high carb diet to a low carb and high fat keto diet. Although there are claims that sleeping properly becomes a problem when you start a keto diet, there are also many who say that their quality of sleep improves once their body gets into a state of ketosis. There is obviously science to back such claims.
Sleep Well to Perform Well
When it comes to an adult, the optimum sleeping hours should span from 7 hours to 9 hours. Thus, the common concept of 8 hours of proper sleep is essential. It is also true that different people have their own individual needs when talking about sleep. This depends on a number of factors such as activity levels, diet, stress levels, and age. When you fall asleep, your body gets a chance to clean the impurities inside and also rest properly. This is the best time for your body to repair, as well as, grow new tissues and muscles, strengthen the immune system, and also build bones. The brains cells use this time to flush out all the molecules from the body that are associated with the brain degeneration process.
If you sleep for less than 6 hours every day, it may give rise to several health issues. These include stroke, obesity, coronary heart disease, and diabetes. If you wish to reduce your body weight, then it is important for you to sleep for proper hours. According to several researches, people who sleep less are more likely to have snacks and also crave for sugary and carb rich foods. They also have more chances of having more calories during the day as compared to a person who gets his required hours of proper sleep. There were tests conducted to prove this statement. The results proved that people who sleep for 5.5 hours a day on an average tend to feel hungry more often, 55% less possibility of them witnessing fat loss, and 60% more likely to lose lean body and muscle mass.
What Does A Proper Sleep Look Like?
When you talk about sleep, the human body experiences 2 different types of sleep that occur at an alternating cycle.
- Non-Rapid Eye Movement Sleep: Also known as the NREM sleep, it is the time when a person is in a restorative and deep sleep.
- Rapid Eye Movement Sleep: Also known as REM, this is the time when the brain works on filling and storing away all the memories just like lessons that you have learnt or your happy moments in life.
The first cycle lasts anything between 70 minutes to 100 minutes. This is followed by the second cycle that lasts between 90 minutes to 120 minutes. There are also 3 different stages to the NREM sleeping cycle. These are listed below.
- Stage N1 Sleep: This stage lasts from a minute to 7 minutes as you transit from being at an awake state to falling asleep. This happens to be the lightest sleeping stage and also the easiest to wake up from.
- Stage N2 Sleep: This sleeping stage lasts from 10 minutes to 25 minutes during the initial cycle. It also lengthens with every cycle that follows after. This stage is also known as the true sleep state and it accounts for about 40% to 50% of your sleeping time.
- Stage N3 Sleep: This stage has several names. It also known as SWS or slow wave sleep, delta sleep, and deep sleep to name a few. It comprises of approximately 20% of the sleep for an average adult. This stage also lasts between 20 minutes to 40 minutes. This stage is extremely important for you to feel refreshed the following day.
Keto Diet and Sleep
There have been several complaints in the past about how a keto diet can negatively affect sleep. However, there have been new researches that prove that your sleep quality improves once your body gets into a state of ketosis. The simple reasons behind this fact is that your body finds it possible to speed through the various early stages of sleep and also enter the deep sleep stage faster than normal.
As a result of this, you will experience a better rest at night and also improve your overall health.
According to NSF or National Sleep Foundation, a good night sleep means falling asleep within 30 minutes or even less, not waking up more than once, falling asleep once again within 20 minutes if you wake up, and sleeping for about 85% of the entire time you spend on the bed. There are several types of sleeping disorders that adults experience. These include narcolepsy, insomnia, restless legs syndrome, sleep apnea, and sleepwalking.
A Keto Diet May Boost Your REM sleep
There were tests conducted on 18 children suffering from therapy resistant epilepsy to evaluate the sleep. They were put on a keto diet for about 3 months. Results showed that the keto diet reduced their severity and frequency of seizures and also changed their sleep cycles. Although the sleep time of the children were reduced, it did preserve slow wave sleep time and increased the REM sleep. After sticking with the keto diet, it was reported after 12 months that it decreased their daytime sleepiness and also increased their REM sleep hours.