Extreme diet insomnia please help

kellyrosiebuxton

Hi all when dieting I get extreme insomnia just when restricting my calories and the thing is sometimes it’s not even by a lot- if I do 1600/1700 days I still get it. I have tried everything I’m averaging on three hours sleep per night. I am so alert when going to sleep and my eyes are like spaceships. I have tried magnesium citrate, herbal sleep supplements, 5htp and also magnesium oil on my pillow and all over my skin before sleep... nothing is working for me, I take all of these at the same time and they don’t even touch the sides. I have also tried banana before bed, milky drink before bed. PLEASE if someone is going through this too and has found a solution please let me know I also get it when I do 5:2 but didn’t sleep at all for two days. At the moment it literally is stay fat or don’t sleep :-( it really sucks please help

GimmeAMalt

Maybe sleep meds?

tinkerbellang83

Melatonin can help if you haven't tried that.

Have you tried playing with your meal frequencies/timings/macros. If it's is literally only when you're restricting eating then it could be that you're still hungry or perhaps that you're anxious about losing weight. 1600/1700 may still be too low depending on what your stats are (that would put me at a 1500 calorie deficit on an active day).

Have you tried all the other general suggestion tied in with sleep hygiene:

• Reducing Caffeine, Sugar and other stimulants a couple of hours before bed.
• Limiting access to phone/tv/tablets/laptops before bed or using a blue light filter.
• Trying to keep to a routine.
• Keeping bedroom as a "sanctuary" for sleep i.e. eliminating clutter/work stuff.
• Avoiding exercise before bed.
• Meditation/Yoga

texasredreb

I've found that shutting off all screens well before bedtime helps me some. I have chronic insomnia and looking at any type of technology before bed makes it worse. No television, tablet, computer, or phone screens are allowed in my bedroom! I try to shut them off at least an hour before bed.

kellyrosiebuxton

Will try the phone thing but have no tv phone etc in bedroom will try to restrict use until 8pm I just feel so alert and jittery I always sweat too when dieting it’s like my body is just really against it

lalalacroix

I'm curious about your daily caffeine intake if you're feeling alert and jittery. Also at what time are you eating your last meal?

I have chronic insomnia as well. Melatonin, diphenhydramine (Benadryl) and kava tea can all be helpful.

Also are you waking at the same time each morning? Taking daily naps?

PAV8888

Are you taking any diet supplements when trying to lose weight?

texasredreb

Until you get used to no screens before bed, BUT it might get worse especially if you are really attached to your technology. You'll be worried that you are missing something and that will cause anxiety. That happened to me for a while--a little withdrawl over not having the phone within arm's reach, but now I don't miss it. I also shut off 99% of my contact's list from being able to contact me after 9:00pm. I only leave my sister and my father as able to get in touch with me 24/7. That way no one blows up my phone with texts or calls when I am trying to get my relax on.

robthephotog

Im with the others. Sounds like anxiety and hunger. Also no caffeine past 5pm.

What do you do during the day? Might need to up your activity levels as well.

Could also try over the counter sleep meds for a couple days to get into a better sleep cycle.

If it continues id go talk to a doc though.

grimendale

Melatonin has helped me with my insomnia, as has the Stop, Breathe and Think app, which has a nice guided meditation for falling asleep. The other stuff already mentioned is definitely a good idea. If that doesn't work, sleep meds are a blessing. It's worth talking to your doctor to see if there is something they can prescribe that will help.

Ddsb11

I'm the same way, and have found melatonin and excedrin pm to be helpful.

texasredreb

UGH, my above post is a spectacular editing fail...

OTC meds become less effective the more often you use them.

gradchica27

I get on and off insomnia, esp when I’m pushing myself hard in the gym (maybe too hard). Melatonin and the Headspace app sleep wind downs work for me (usually). Previously I’d just listen to the same familiar audiobook over and over again and that helped me zone out.

peggy_polenta

this is common because your body isn't spending energy metabolizing all the food. google it. and embrace it. you don't have to sleep if your not tired and your body doesn't need the sleep it did. get up and clean or play cards.

scribblemoma

Be honest. Are you supplimenting these dieting periods with “fat burners” or other things not normally in your routine? It really seems like you’re having caffeine issues (a common ingredient in any pill in the diet industry).

Ddsb11

scribblemoma wrote: »

Be honest. Are you supplimenting these dieting periods with “fat burners” or other things not normally in your routine? It really seems like you’re having caffeine issues (a common ingredient in any pill in the diet industry).

Because the OP has insomnia? Believe it or not, insomnia is a common side effect when limiting your calories. Especially when fasting.

robertwroach1250

Lay down --- clear your mind --- and then pray !

ccsernica

Benadryl, if necessary.

apullum

Are you exercising soon before bed? Exercising at night makes it harder for some people to sleep.

Other than that, as someone who cannot take most OTC sleep medicine, I use melatonin when necessary. Start with a very small dose—I began with 0.25 mg. I bought 1 mg tablets and cut them into quarters. Most people who take melatonin use far more than needed.

kshama2001

apullum wrote: »

Are you exercising soon before bed? Exercising at night makes it harder for some people to sleep.

Other than that, as someone who cannot take most OTC sleep medicine, I use melatonin when necessary. Start with a very small dose—I began with 0.25 mg. I bought 1 mg tablets and cut them into quarters. Most people who take melatonin use far more than needed.

Good advice.

https://www.sleep.org/articles/how-much-melatonin-to-take/

...Just the right dose can help you sleep peacefully.

For the millions of people who have trouble falling—and staying—asleep, melatonin can sometimes be the solution. The powerful hormone is naturally produced in your brain and sends the message to your body that it’s nighttime and time to hit the hay. You can also take it as a supplement—it’s sold over-the-counter at your local drugstore.

People commonly make the mistake of assuming that taking higher doses of melatonin will lead to better shut-eye. But the opposite is true: Too much taken at once can cause headaches, nausea, dizziness, or irritability, all of which can disrupt your sleep. So talk to your doctor, who may suggest these dosage guidelines:

For Insomnia or Occasional Sleeplessness

Between two tenths of a milligram and five milligrams 60 minutes before bedtime is a typical dose for adults, while children should take a smaller dose. Too much melatonin can disrupt your sleep cycle, so start with the smallest dose of two tenths of a milligram and increase it as needed.

staticsplit

msalicia07 wrote: »

scribblemoma wrote: »

Be honest. Are you supplimenting these dieting periods with “fat burners” or other things not normally in your routine? It really seems like you’re having caffeine issues (a common ingredient in any pill in the diet industry).

Because the OP has insomnia? Believe it or not, insomnia is a common side effect when limiting your calories. Especially when fasting.

Yep. My husband has chronic insomnia despite eating at maintenance. I oversleep if anything, but if I go to bed hungry it takes me way longer to fall asleep.

OP, have you tried eating something small right before bed? The other day I woke up in the middle of the night really hungry so I got up, made some oatmeal, went back to bed. Fell asleep almost immediately. Otherwise the screen advice and limiting caffeine sounds good.

tinkerbellang83

msalicia07 wrote: »

scribblemoma wrote: »

Be honest. Are you supplimenting these dieting periods with “fat burners” or other things not normally in your routine? It really seems like you’re having caffeine issues (a common ingredient in any pill in the diet industry).

Because the OP has insomnia? Believe it or not, insomnia is a common side effect when limiting your calories. Especially when fasting.

Probably more because the OP describes feeling jittery which could indicate use of supplements or increase in caffeine to try and cope with the lack of sleep (vicious circle). It's a reasonable question to ask.

Dilvish

If you haven't already done so, cut back caffeine in all forms. Stay away from refined sugars and cut out all artificial sweeteners, especially in soda pop. Do not drink alcohol or smoke at least 3-4 hours before bed. Avoid large meals late in the evening.

Regular exercise can also help. Studies show sedentary people have more issues sleeping than those who exercise regularly.

Establish a consistent sleep schedule, try taking a hot bath with some lavender oil before bed.

The two best natural sleep aids are valerian and melatonin. Valerian is a sedative herb, used for centuries.

There are many causes of insomnia. Some are even related to certain medications. If it persists you should go see a Doctor.

RoxieDawn

5htp may not be right for you. In some cases you can try tryptophan over 5htp when that fails. Also if you are adding other herbal supplements with this, are you taking these at the same time, can this be making you jittery have you tried eliminating some or all supplements to see which one is causing you side effects? Do you take any other meds, prescription or OTC? Being frustrated that you can't sleep adds a whole other issue which I understand completely.

Edited to add: if you are not cooling down properly for sleep or waking up hot sweaty, this might be something you need to work on as well. But this too could be too much supplements you are taking. Cooing down for sleep is important and staying cool during the night as well, maybe a fan, turn down the a/c, throw off the pj's, etc.

How much of a deficit are you in each day? Are you exercising in healthy amounts each day/week and do you eat these back? I can atest to using 4-7-8 breathing techniques as well, sounds too simple but it works.

Here is an article I found on 5htp, I have some other resources but I can't get my hands on it right now.

https://www.blueprintfitness.co.uk/serotonin-101-why-5-htp-does-not-work-for-you/

The melatonin isn't sleep a medication as its generally used shorter term to help a person reset their circadian rhythm which a doctor would need to diagnose you for. Preferably you want to enhance your meletonin production other ways such a sun light, foods and exercise (earlier in the day or morning the better). But you can add meletonin as an experiment .3 to 3 mg, there are also extended release versions you can try (start with the smallest dose and titrate up). Side effects of meletonin are headache, grogginess and I really don't feel that great like I missed the important stages in my sleep even if I did get sleep, even at .25 dose using liquid meletonin, so it doesn't work for me).

Hope you got some sleep last night. Magnesium glycinate over citrate, glycine and a couple of other amino acids have helped me in the past.

YvetteK2015

Too much magnesium could also be the problem. You said you take magnesium at night but you also put magnesium oil all over your body. You could be absorbing too much. For some people, too much magnesium can have the opposite effect and actually cause sleeplessness.

scribblemoma

Yeeeeeeah I was going more off the fact that she’s feeling jittery and ticking off all the buzzwords for adverse caffeine reactions 🤷🏼‍♀️ Not sure why asking about fat burners, the most commmonly abused diet aid, is so out of the ordinary. But you do you I guess.

msalicia07 wrote: »

scribblemoma wrote: »

Be honest. Are you supplimenting these dieting periods with “fat burners” or other things not normally in your routine? It really seems like you’re having caffeine issues (a common ingredient in any pill in the diet industry).

Because the OP has insomnia? Believe it or not, insomnia is a common side effect when limiting your calories. Especially when fasting.

bbhe

I totally get this. And melatonin is just a bandaid and makes me crazy out of it the next day. Here's the thing...I think it has to do with eating some carbs at night...I think it has to do with the body going into ketosis and getting that rushy energy... I know people love that but I don't. If I eat only protein before bed, it really messes with me. I know that's the opposite of what a lot of people say to do...but do you own experimentation. Also, no dairy or gluten for me. These three things completely helped my insomnia. Also look at Potatoes not Prozac...it was helpful

mgalsf12

Have you tried cannabis? Indica, not sativa.

Danp

I have had insomnia for pretty much my entire life.

A few years ago the Doctor prescribed me Circadin (yep, in Australia melatonin is only available through a doctor) and it worked a treat.

I don't use it constantly but rather as a 'reset'. If I find my sleeping patterns getting off-kilter I'll take them for a while (a week or so) to get me back to a normal rhythm and I'll be fine for a while, usually several months before things will get out of wack again.

tinkerbellang83

Danp wrote: »

I have had insomnia for pretty much my entire life.

A few years ago the Doctor prescribed me Circadin (yep, in Australia melatonin is only available through a doctor) and it worked a treat.

I don't use it constantly but rather as a 'reset'. If I find my sleeping patterns getting off-kilter I'll take them for a while (a week or so) to get me back to a normal rhythm and I'll be fine for a while, usually several months before things will get out of wack again.

Same in UK/Ireland but you can order it online. I use the same method of just using it for a few days to see if it helps sort my sleep pattern out, I prefer the slow release version (3mg) as otherwise I find myself sleeping deep for a few hours but then waking up in the middle of the night.

Danp

tinkerbellang83 wrote: »

Danp wrote: »

I have had insomnia for pretty much my entire life.

A few years ago the Doctor prescribed me Circadin (yep, in Australia melatonin is only available through a doctor) and it worked a treat.

I don't use it constantly but rather as a 'reset'. If I find my sleeping patterns getting off-kilter I'll take them for a while (a week or so) to get me back to a normal rhythm and I'll be fine for a while, usually several months before things will get out of wack again.

Same in UK/Ireland but you can order it online. I use the same method of just using it for a few days to see if it helps sort my sleep pattern out, I prefer the slow release version (3mg) as otherwise I find myself sleeping deep for a few hours but then waking up in the middle of the night.

Yeah, my issues only really revolve around getting to sleep rather than staying asleep. Once I manage to nod off I stay that way till morning.