Ketosis May Improve Sleep Quality

Will ketosis improve sleep quality for people?  Ketosis, achieved through consumption of very low carb and high fat, may improve sleep quality for people by several mechanisms:

 

Stabilizing Blood Sugar Levels

 

• Stable Energy Supply: Ketosis provides a stable energy source for the brain by producing ketones, reducing the fluctuations in blood sugar levels that can affect sleep patterns. This stability helps prevent the energy crashes that might disrupt sleep.

 

Reducing Inflammation

 

• Anti-Inflammatory Effects:   Ketones have anti-inflammatory properties. Inflammation can affect brain function and sleep regulation. By reducing inflammation, a ketogenic diet may improve overall brain health and enhance sleep quality.

 

Enhancing Brain Energy Metabolism

 

• Alternative Fuel Source:   Ketones offer an alternative fuel source for the brain, which can be particularly beneficial when glucose metabolism is impaired. Enhanced brain energy metabolism supports better cognitive function and may reduce daytime sleepiness, contributing to improved sleep quality at night.

 

Modulating Neurotransmitters

 

• GABA and Glutamate Balance:   The ketogenic diet has been shown to increase levels of GABA (gamma-aminobutyric acid), an inhibitory neurotransmitter, while decreasing levels of glutamate, an excitatory neurotransmitter. This balance can promote a calming effect on the brain, potentially leading to better sleep quality.

 

Influencing Orexin/Hypocretin

 

• Orexin Regulation:  Narcolepsy with cataplexy is often associated with a deficiency in orexin (hypocretin), a neurotransmitter that regulates wakefulness and appetite. Emerging research suggests this could also be a contributing factor in other neurological conditions.  While direct evidence is limited, dietary interventions like the ketogenic diet may influence orexin levels or activity, thereby helping to manage sleep patterns and cataplexy episodes.

 

Improving Sleep Architecture

 

• Sleep Stages:  Some studies suggest that the ketogenic diet can improve the architecture of sleep, meaning the distribution and quality of different sleep stages, including REM and non-REM sleep. Better sleep architecture can result in more restorative sleep, reducing daytime sleepiness and improving overall sleep quality.

 

Research and Practical Implications

 

The following studies provide relevant insights to the above information:

 

1.  Ketogenic Diet and Sleep Quality in Epilepsy:  A study published in Epilepsia  found that a ketogenic diet improved sleep quality, suggesting potential benefits for other sleep disorders .

   

2. Anti-Inflammatory Effects of Ketones: Research in Epilepsy Research  highlights how ketogenic diets reduce inflammation, which supports overall brain health and can enhance sleep quality .

 

3. Neuroprotective Mechanisms of Ketones:  A study in Nutrients discusses the neuroprotective effects of ketones, emphasizing improved brain function and reduced neurodegenerative processes .

 

Conclusion:

 

By stabilizing blood sugar levels, reducing inflammation, enhancing brain energy metabolism, modulating neurotransmitters, and potentially influencing orexin regulation, ketosis may improve overall sleep quality. These mechanisms collectively contribute to more stable and restorative sleep, which is crucial for many managing autoimmune disorders.  By leveraging these benefits, individuals with autoimmune disorders may experience significant improvements in their sleep quality and overall quality of life.

 

References:

 

1.  Epilepsia study on ketogenic diet and sleep:  Epilepsia - Wiley Online Library

2.  Koh S, Dupuis N, Auvin S. Ketogenic diet and Neuroinflammation. Epilepsy Res. 2020 Nov;167:106454. doi: 10.1016/j.eplepsyres.2020.106454. Epub 2020 Sep 6. PMID: 32987244.

3.  Pietrzak D, Kasperek K, Rękawek P, Piątkowska-Chmiel I. The Therapeutic Role of Ketogenic Diet in Neurological Disorders. Nutrients. 2022 May 6;14(9):1952. doi: 10.3390/nu14091952. PMID: 35565918; PMCID: PMC9102882.