Day 9 - my sleep is horrible, anyone else?

[stillbelieving]

Hi whole30 members,

 

I'm doing great, not craving - not cheating but my sleep is terrible.  I didn't have good sleep prior to the diet, but now it is really lacking in hours and quality.

 

Is anyone else having trouble with their sleep?  Any moderators know if this turns around and improves as time goes on.  I absolutely don't want to go on any - repeat any sleeping medication.  I'm practicing healthy sleeping environment, listening to delta sleep wave music, using EFT - nothing is helping me right now.

 

Other than sleep, I am feeling better being on this way of eating.  I'll not go back on sugar, peanuts, dairy and several other items after my 30 days are over, definitely see an improvement being free from them.

 

Healing to all of us through healthy eating.

 

[amberino21]

I found my sleep improved dramatically within a couple of days of starting my whole 30, and has remained so.

I'm not knowledgable on what may have caused your sleep to become worse, but food may be an issue. What kind of food, and how close to sleep do you eat? I think that may have an impact.

[stillbelieving]

Thanks for responding Amberino,

 

Along with doing the whole30 I'm working with on anti inflammatory diet.  I had extensive blood test taken prior to starting these two diets of which the whole30 is pretty much the same other than I'm off a few more items, like right now I don't eat any night shades, nor nuts.  My blood work showed my HPA axis is messed up.  I'm just wondering if while my body is trying to adjust if my sugar levels aren't regulated yet and it is messing with my sleep?   Do you know if the whole30 diet helps with HPA axis to stabilize? 

 

I'm being very strict on not cheating in any way.  Yesterday M1 - spinach, blueberries, 1/2 cup coconut milk, roast beef 

M2 - turkey, sauteed in olive oil cabbage, onion, broccoli, carrots, 1/4 avacodo, 1/2 plum,  M3 - turkey, cabbage, broccoli , olives, 1/2 plum

 

May healing happen to all on this way of eating.

[Bet]

I would add some starchy vegs like sweet potatoes or butternut squash. You may not be getting enough sugar and that can screw up your system.

 

Are you going to sleep and then waking up? I had that problem. I have read that if your blood sugar gets too low during the night, your cortisol spikes to raise it and that can disrupt your sleep. If you do have hormone disregulation, then it could take time to heal. I know you don't want to take any sleep medications, but there are some supplements that can help with adrenal issues (Siberian Ginsing, vitamins B5 and 6 and melatonin) can help.

[amberino21]

I am in no way able to answer this from a medical point of view - I have asked for more experienced mods to possibly step in to assist...

I do wonder if you're eating enough in general though, and especially enough fat. I know fat can effect hormones, cortisol etc. as can restricting calories. Your meals don't sound particularly calorie dense - adding more fat may help, and more calorie dense vegies like Bet suggested may also help during your healing process.

[Guest Andria]

I second the starchy veggies. If your diet is too low in carbohydrate adrenaline will be secreted to maintain blood sugar. This especially happens at night since we are in a fasted state. Of course, adrenaline surges while sleep will cause you to wake up. Maybe try some starchy veggies at dinner. I am on day 9 and have only just noticed an improvement in my sleep, but I need to be sure to have starchy veggies throughout the day, sometimes at every meal.

Good luck!

[Renee Lee]

Hey OP, you're on the right track. The Whole30 program on its own is a very anti-inflammatory diet and pulling out the nuts and the nightshades are two recommendations that we'll make for folks that seem to have trouble in that arena. As for the HPA axis mismatch, yes the Whole30 supports that initiative.  Chris Kresser talks a lot about the HPA axis and his version of the paleo diet looks very similar to what the Whole30, so I think you're fine on the food quality front.

 

Honestly, the first couple of weeks are always a bit of a tossup of what you're going to get and how your body's going to react. It's completely within the scope that your sleep's totally messed up in the beginning and it hasn't settled down yet. I think you just have to a) make sure that you eat enough. Amber's right and your meals look a little light. b ) I would try to get more starchy carbs, like sweet potatoes and squashes in, particularly in the morning, but really just more overall.

 

I assume if you've gotten blood tests for the HPA axis thing that you're working with a functional medicine doc or other medical professional? If you pass the half way mark and there's still no improvement, I'd check in with them about it.

 

Just to make sure, you're sleeping in a COMPLETELY dark room. No glowing electronic lights, completely blacked out windows, etc? and you aren't using any electronics after the sun sets, or at least ones that have f.lux installed on them? Additionally, the new fangled LED light bulbs are not the best choice after dark...i have all low watt incandescent bulbs in lamps for evening activities.

 

Good luck! Let us know!

[stillbelieving]

Thank you to all of you kind people for the encouraging posts. 

 

Yes I have had a very through blood work up done.  That is how I know about my HPA axis being messed up and one reason I'm here doing the whole30.

 

I am working with a nutritional coach who made suggestions of what foods to remove from my diet, definitely am on an antiinflammatory diet, along with a few food allergies such as eggs, pork, dairy.  I find the whole9 - 30 way of eating very supportive and informative of how to take her suggestions and apply them to my life.  Two weeks ago I was saying over and over - "what am I suppose to eat"  Now my refrigerator is full and my grocery shopping is easy, my pantry is totally changing in supplies.  I am feeling better, so I know this is just the beginning.

 

Most of you were correct about my needing more protein, my answer to better sleep has been found by eating 1/2 of an avocado prior to bed.  It has stopped the adrenaline surges so I'm not having the ups and downs all night.  I do notice if I wake to use the restroom that I'm totally not craving any sugar nor anything.  Use to be I craved all night long - instead of eating candy and sweets I thought I was doing good by eating fruit. Wrong - oh I must say this was prior to starting the whole30. 

 

So here's to developing better sleep, I am coming along - I know if I feel improvement now I have just touched the tip of what's to come.

 

Already I can tell I'll never go back to eating the way I did before.  I don't miss anything really and today is just day 12 for me.  I can tell my stomach isn't as bloated, have gone on digestive enzymes for my low stomach ph so eating meat isn't a problem anymore. I had gotten where I just could hardly eat beef - it was too difficult to digest.  All that is being healed.  As my HPA axis heals I'll be able to add fruit back in more, right now I'm pretty restricted to just once a day but that's not forever - once my adrenal glands stabilize fruit will be ok especially when added along with protein and fat. 

 

Day 12 - ready for it.  I can tell my pants aren't as tight so I know something is happening on the positive side.  I'm so excited - I have tried over a year, went on other diets and didn't budge, actually even gained on Weight Watchers.  That's because I didn't cut out all the bad things, that wasn't part of their plan.  This whole 9 - anti inflammatory is definitely the way my body needs to eat.

 

I hope everyone is feeling better as they journey on this new way of eating for health.  Success for us all to gain full health.