{"id":48919,"date":"2023-05-24T14:28:10","date_gmt":"2023-05-24T21:28:10","guid":{"rendered":"https:\/\/cronometer.com\/blog\/?p=48919"},"modified":"2024-05-14T18:34:30","modified_gmt":"2024-05-15T01:34:30","slug":"how-can-intermittent-fasting-improve-your-sleep","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/","title":{"rendered":"How Can Intermittent Fasting Improve Your Sleep?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"48919\" class=\"elementor elementor-48919\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3619fad elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3619fad\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-af7a390\" data-id=\"af7a390\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-78c4b88 elementor-widget elementor-widget-heading\" data-id=\"78c4b88\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Fasting &amp; Sleep<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c34f6e elementor-widget elementor-widget-heading\" data-id=\"5c34f6e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">This post originally appeared on <a href=\"https:\/\/ouraring.com\/blog\/how-fasting-helps-sleep\/\">oura's blog<\/a><\/h6>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e2d0c5 elementor-widget elementor-widget-spacer\" data-id=\"2e2d0c5\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77b9c98 elementor-widget elementor-widget-text-editor\" data-id=\"77b9c98\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Have you ever tried intermittent fasting? Trick question \u2014\u00a0we all fast naturally while we sleep. But a growing number of people are extending that period to change their daytime eating habits as well.<\/p><p>Keep reading to learn more about how fasting can impact your sleep and overall health.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-891e104 elementor-widget elementor-widget-spacer\" data-id=\"891e104\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c1ba23 elementor-widget elementor-widget-heading\" data-id=\"5c1ba23\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">What Is Intermittent Fasting? <\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66bd683 elementor-widget elementor-widget-text-editor\" data-id=\"66bd683\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\">Intermittent fasting<\/a>\u00a0is an eating plan in which you consume food during specific times of day and then fast during the rest of the day. In practice, this commonly looks like an 8, 10, or 12-hour period of eating (sometimes called a \u201cfeeding window\u201d) and the remainder of time is spent not eating, or fasting.\u00a0<\/p><p>For example, some people may follow a 16:8 schedule, in which they eat only during 8 hours of the day, and fast for the remaining 16 hours, including their sleeping period.<\/p><p>Another type of fasting is known as 5:2, in which someone limits their caloric intake by 25% for two days of the week, then consumes food as normal on the remaining days.<\/p><p>The point of this practice is for your body to enter into \u201cfasting mode\u201d and start converting your fat reserves into energy.\u00a0<\/p><p><a href=\"https:\/\/www.healthline.com\/nutrition\/10-health-benefits-of-intermittent-fasting\">Research<\/a>\u00a0shows that health benefits of intermittent fasting may include:\u00a0<\/p><ul><li aria-level=\"1\">Weight loss<\/li><li aria-level=\"1\">Improved insulin sensitivity<\/li><li aria-level=\"1\">Lower inflammation<\/li><li aria-level=\"1\">Improved markers for heart disease\u00a0<\/li><li aria-level=\"1\">Reduces risk of developing some cancers and some neurodegenerative diseases, such as Alzheimer\u2019s and Parkinson\u2019s<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f527022 elementor-widget elementor-widget-spacer\" data-id=\"f527022\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-81bdfaf elementor-widget elementor-widget-heading\" data-id=\"81bdfaf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Fasting &amp; Sleep<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65761a2 elementor-widget elementor-widget-text-editor\" data-id=\"65761a2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Fasting before bed may improve the quality of your sleep by supporting your natural\u00a0<a href=\"https:\/\/ouraring.com\/blog\/circadian-rhythms-bedtime\/\">circadian rhythms<\/a>.\u00a0<\/p><p>When you go to bed with an empty stomach, the\u00a0<a href=\"https:\/\/ouraring.com\/blog\/how-sleep-works\/\">internal clocks<\/a>\u00a0in your digestive system align with the clock in your brain so that all your systems agree to go offline for sleep. This kind of fasting \u2014 which you can accomplish simply by eating dinner early and avoiding snacks before bed \u2014 can lead to\u00a0<a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/intermittent-fasting-sleep\">improved sleep<\/a>.<\/p><p>If you\u2019re embarking on a more complex fasting protocol, however, your digestive clocks need time to adjust to a new routine. You may not see the improvements of fasting right away, but if you stick with it your body will adjust and your sleep patterns will normalize.<\/p><p>When you fast regularly, your body adapts to your new schedule and your circadian rhythm actually becomes more pronounced (in a good way). Intermittent fasting\u00a0<a href=\"https:\/\/www.mdpi.com\/1422-0067\/14\/4\/6981\/pdf\">causes<\/a>\u00a0insulin levels to drop and melatonin levels to rise.\u00a0<a href=\"https:\/\/ouraring.com\/blog\/what-is-melatonin\/\">Melatonin<\/a>\u00a0is your body\u2019s primary sleep-promoting hormone and can help you fall asleep faster and stay asleep longer.<\/p><p>Fasting also\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC329619\/\">promotes the release of human growth hormone<\/a>, one of your body\u2019s vital resources for repairs while you\u2019re asleep.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c161685 elementor-widget elementor-widget-spacer\" data-id=\"c161685\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f216e5 elementor-widget elementor-widget-heading\" data-id=\"8f216e5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Track Fasting With Cronometer<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f1d939 elementor-widget elementor-widget-text-editor\" data-id=\"5f1d939\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><a href=\"https:\/\/77pg.adj.st\/cronometer\/subscriptionPage?adj_t=1c1dpbc4_1cglfsnp_1cppsvqi&amp;adj_label=#plans\">Gold subscribers<\/a> have access to our <a href=\"https:\/\/cronometer.com\/blog\/fasting\/\">Fasting Feature<\/a> which helps you track your fasts and can provide valuable insights on how it&#8217;s impacting vital biometrics like sleep, weight, and appetite.<\/p><p>For example, if you&#8217;re not already, start tracking your sleep in Cronometer! The easiest way to do this is to connect a device which imports sleep, like the Oura Ring, or you can manually add a biometric.<\/p><p>There is a sleep duration biometric that already exists or <a href=\"https:\/\/77pg.adj.st\/cronometer\/subscriptionPage?adj_t=1c1dpbc4_1cglfsnp_1cppsvqi&amp;adj_label=#plans\">Gold subscribers<\/a> can create a Custom Biometric for sleep quality or something more specific. You can then create a chart to track that sleep data, click the three dot menu in the top right-hand corner of the chart and click &#8216;Show Fast Periods&#8217; and you&#8217;ll see a visualization of how your fasting has impacted your sleep over time.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc23e3a elementor-widget elementor-widget-image\" data-id=\"cc23e3a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"287\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/05\/Screenshot-2023-05-24-at-1.02.20-PM-1024x367.png\" class=\"attachment-large size-large wp-image-48933\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/05\/Screenshot-2023-05-24-at-1.02.20-PM-1024x367.png 1024w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/05\/Screenshot-2023-05-24-at-1.02.20-PM-300x108.png 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/05\/Screenshot-2023-05-24-at-1.02.20-PM-768x275.png 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/05\/Screenshot-2023-05-24-at-1.02.20-PM.png 1186w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f668f3f elementor-widget elementor-widget-spacer\" data-id=\"f668f3f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e836481 elementor-widget elementor-widget-heading\" data-id=\"e836481\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Keep In Mind<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee769b8 elementor-widget elementor-widget-text-editor\" data-id=\"ee769b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Some first-time fasters report disrupted sleep \u2014 the dreaded experience of lying wide awake in bed, bored and hungry. Why? Your \u201cinternal clocks\u201d in your digestive tract are saying: \u201cWe haven\u2019t eaten anything in a while! Are you sure we shouldn\u2019t grab a bite to eat?\u201d As a result, your body might jump into action and produce the stress hormone cortisol to help keep you awake in case food walks by.<\/p><p>This is temporary \u2014 your body is simply getting used to a new routine. After an adjustment period that generally lasts about 3 to 7 days, your body steadies its rhythm and fasting can actually benefit your sleep.<\/p><p>Remember, every body adapts differently to food routines. If you aren\u2019t planning to start doing serious intermittent fasting, start by paying attention to your dinner time and trying to finish up at least 2 hours before your bedtime.<\/p><p>Start by experimenting with different protocols and observe what happens to your REM, deep sleep, and resting heart rate.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Fasting &amp; Sleep This post originally appeared on oura&#8217;s blog Have you ever tried intermittent fasting? Trick question \u2014\u00a0we all fast naturally while we sleep. But a growing number of people are extending that period to change their daytime eating habits as well. Keep reading to learn more about how fasting can impact your sleep [&hellip;]<\/p>\n","protected":false},"author":42203,"featured_media":48925,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[5],"tags":[],"class_list":["post-48919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.3 (Yoast SEO v23.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Can Intermittent Fasting Improve Your Sleep?<\/title>\n<meta name=\"description\" content=\"Intermittent Fasting can impact your sleep quality. Read more to find out the ways it has been shown to do so.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Can Intermittent Fasting Improve Your Sleep?\" \/>\n<meta property=\"og:description\" content=\"Fasting &amp; Sleep This post originally appeared on oura&#039;s blog Have you ever tried intermittent fasting? Trick question \u2014\u00a0we all fast naturally while we\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"Cronometer Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/cronometer\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-24T21:28:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-15T01:34:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/05\/Blog-Img-Sleep-Fasting.png\" \/>\n\t<meta property=\"og:image:width\" content=\"654\" \/>\n\t<meta property=\"og:image:height\" content=\"477\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Emily Wright\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@cronometer\" \/>\n<meta name=\"twitter:site\" content=\"@cronometer\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Emily Wright\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/\"},\"author\":{\"name\":\"Emily Wright\",\"@id\":\"https:\/\/cronometer.com\/blog\/#\/schema\/person\/888c468f3893758096b6622262d46237\"},\"headline\":\"How Can Intermittent Fasting Improve Your Sleep?\",\"datePublished\":\"2023-05-24T21:28:10+00:00\",\"dateModified\":\"2024-05-15T01:34:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/\"},\"wordCount\":751,\"publisher\":{\"@id\":\"https:\/\/cronometer.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/05\/Blog-Img-Sleep-Fasting.png\",\"articleSection\":[\"Health\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/\",\"url\":\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/\",\"name\":\"How Can Intermittent Fasting Improve Your Sleep?\",\"isPartOf\":{\"@id\":\"https:\/\/cronometer.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/cronometer.com\/blog\/how-can-intermittent-fasting-improve-your-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2023\/05\/Blog-Img-Sleep-Fasting.png\",\"datePublished\":\"2023-05-24T21:28:10+00:00\",\"dateModified\":\"2024-05-15T01:34:30+00:00\",\"description\":\"Intermittent Fasting can impact your sleep quality. 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