I have been paleo for just over a month now and have also started to incorporate IF (16/8) into my routine, however since beginning IF (about a week ago) my sleep cycle has been completely thrown out of cadence, not being able fall asleep until 2am and waking up tired. I usually go to bed around 11, waking up around 7, I fast between 8pm and the following noon hour. Any else experience this? any suggestions on ways to fix??
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Don't know how accepted it is around here, but I usually dose 5-HTP at bedtime and, if I have time to sleep it off, very low dose melatonin.
I experienced trouble sleeping during my first 7-10 days of 16/8 IF. Usually in bed by 10pm, but found myself tossing and turning for HOURS, completely restless. Gradually got better, though; these days I have no problem going to bed at the usual time.
If you do lunch and dinner, an earlier dinner might help. I'm pretty sensitive to post-meal energy boosts, so sleeping shortly after eating is not very feasible for me. Good luck!
If you are female then according to this article :"Shattering the Myth of Fasting for Women" a disturbed sleeping pattern is a common response. Yes, I am also part of the sleepless club but the reason why I stick to IF is because it's so convenient and I do see results in leaning out.
I used to be bad at sleep anyway but with IF I always woke up at 2 or 3 am. If lucky I would be able to force myself back to sleep after an 1-2 hours and if not I'd have long day ahead of me.
I'm slowly overcoming this but that's more because of the help of supplements. The stack that currently helps me is 10mg melatonin and 200 mg Seriphos right before bed and 133 mg magnesium, 500 mg calcium, 100 mg Seriphos and 5000 UI vitamin D3 in the morning. (I'm female, 158 cm and 50.5 kg)
I do still wake up at night but can get back to sleep within 30 minutes and wake up again around 7 am... with my bed time being around 10:30 pm... so I'm still getting a bit less than 8 hours which is the best I ever did in the last weeks.
Other sleep enhancing sups often mentioned in Robb Wolf's podcasts are GABA, ZMA, Holy Basil.
Did you start drinking more coffee along with IF? Anyway 1 week is not long enough, body needs time to adapt. See how you feel in a couple of weeks.
I eat from 11 am till 7 pm, go to bed around 10 pm. Wake up at 7 am (I feel like I need >9 hours of sleep)
Fix up a light timer (digital) to a really bright white light next to your bed as close to you as possible. Set the time for exactly sunrise time in your area. Check the net for that. The light will come on, receptors in your eyes will pick it up. You'll wake up.
It's a powerful way to entrain your sleep wake hormones. If you wake up in the middle of the night and the light isn't on, lay there or go back to sleep. Its reassuring and relaxing.
The key is, DON'T get out of bed before the light comes on (toilet trips notwithstanding), and DO get out of bed promptly at the time the light comes on. If you lay there lazily you'll miss the hormonally bus as it were.
No sleepnessness for me on 16/8 IF, been on it for 1.5 years. My feeding window is from 6pm until about an hour before bed (2am).
I take 15-30 minute a nap after my fast-breaking meal. I also take ZMA before bed, but have been doing so for years.