trouble sleeping when in a deficit

DKG28

Anyone experience trouble sleeping - both falling asleep and staying asleep - just when you're in a calorie deficit? I seem to be having that trouble. I do cardio 30-45 min. everyday, go to bed within the same half hour each evening, get up for work at the same time. Don't have a tv in the bedroom. Not going to bed hungry. No caffeine after 3pm. But for some reason, my body is having trouble sleeping. I'm evaluating calorie deficit as the cause...so even anecdotally, is this anyone else's experience?

jennifer_417

Any type of lifestyle change can throw your hormones out of whack for a while, until your body gets used to it. I would just give it some time.

CasperNaegle

Does not seem to bother me.

emdeesea

I do have regular trouble sleeping but it's not due to any sort of calorie deficit. Mine is mostly due to hormones - right before TOM I have several nights where I won't sleep right, and just in general I'm in the perimenopause stage so I have that sometimes too.

abadvat

yep - same here, hit poverty macros recently and since day 1 takes me ages to fall asleep and eventually got a very bumpy night - even ZMA does not help, I go from awake to very deep sleep to awake again without reasons to wake up (noise, bathroom...).

dawnmcneil10

Could be your underestimating your calorie burn and not refueling. Could be you're trying to sleep too soon after exercise. Also could be the types of foods you're eating. I had the problem when I changed up my cardio routine, started having a warm latte about an hour before bed and that helped me nod off for a decent night sleep. Maybe there is something to that warm milk myth.

Maxematics

That only happens to me when my deficit is too large.

thenananator

Maxematics wrote: »

That only happens to me when my deficit is too large.

same here

HamsterManV2

Eat more fat. Protein builds and maintain muscle, carbs is easy energy, but the fat macro regulates your hormones, so things like sex, sleep, focus, etc. I suggest you check your fat intake (as a 165lb male, I recommend 50g daily minimum... not sure what amount is correct for a 32year old female). Try upping it 10g each day until you reach 50g and see if that helps. Go for 'heathy' fats like nuts, olive oil, natural peanut butter, etc.

85Cardinals

occasionally

Aaron_K123

Do you do your cardio right before bed? Because doing strenuous exercise can be a lot like drinking caffeine when it comes to sleep.

middlehaitch

I was going to suggest something high in protein just before bed.

@HamsterManV2 is suggesting more fat.

Looks like @dawnmcneil10's warm milk myth may be worth trying - it has both elements.

I find a 20g protein drink has me sleeping like a baby.

Cheers, h.

aqualeo1

That starting happening to me when I began losing weight 5 years ago. I would wake up like every hour. I've been in maintenance for 4 years and it still hasn't stopped!