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# System prepended metadata

title: Reddit on Diet Insomnia
tags: [reddit.com]

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Based on the Reddit threads provided, here is a summary of the community's advice and experiences regarding sleeping while in a calorie deficit.

### **1. Adjust Calorie Timing and Allocation**

The most common strategy is "backloading" calories, where users eat lighter during the day to save a significant portion of their daily budget for the evening.

* **Save Calories for Night:** Many users reserve 100–300 calories specifically for a pre-bed snack.
* **Heavier Dinners:** Several commenters find success by eating a light breakfast (or skipping it) and consuming a larger, more satisfying dinner to prevent going to bed hungry.
* **Intermittent Fasting (IF) Considerations:** While some use IF to save calories for night, others report that IF *causes* their insomnia and recommend stopping it if sleep suffers.

### **2. Strategic Food Choices**

Users emphasize specific macronutrients and foods that promote satiety or sleepiness.

* **Protein & Fats:** High protein and healthy fats are frequently recommended for long-lasting satiety.
    * *Examples:* Greek yogurt , cottage cheese (casein protein digests slowly) , eggs, or a protein shake.
* **Carbohydrates:** Some users find that a small amount of carbs before bed helps with serotonin production and falling asleep.
    * *Examples:* Oatmeal , berries , or a banana.
* **Volume & Warmth:** Low-calorie options that physically fill the stomach or soothe the body.
    * *Examples:* Hot tea (chamomile, peppermint) , broth , warm almond milk , or pickles.

### **3. Supplementation**

When dietary changes aren't enough, many users turn to supplements.
* **Magnesium:** This is the most highly recommended supplement for sleep support and relaxation. Users specifically recommend **Magnesium Glycinate** or **Citrate** over Oxide for better absorption and fewer digestive issues.
* **Melatonin:** Frequently used to help reset sleep schedules or induce drowsiness.
* **Other:** Some mention Ashwagandha, Theanine, or Phosphatidylserine to help lower cortisol levels.

### **4. Physiological & Hormonal Warning Signs**

A recurring theme is that insomnia may be a biological "red flag."
* **The "Foraging" Response:** Users note that insomnia can be an evolutionary response where the body keeps you awake to "forage" for food because it perceives starvation.
* **Cortisol Spikes:** A calorie deficit increases cortisol (stress hormone), which can cause wakefulness or "wired" energy.
* **Deficit Severity:** Persistent insomnia often indicates the calorie deficit is too aggressive or the total intake (e.g., 1200 calories) is too low for the individual's body size and activity level.
* **Deficiencies:** Sleep issues might signal magnesium deficiency or anemia.

### **5. Behavioral Adjustments**

* **Adaptation Period:** Some users suggest simply "powering through," noting that the body often adjusts to the new hunger signals after a few weeks.
* **Sleep Hygiene:** Routine changes such as hot showers, reading, blocking blue light, and meditation are recommended to counteract the restlessness.

### **Comparison of Popular Bedtime Snacks**

| Snack Type        | Examples From Threads                     | Why Users Like It                         |
| ----------------- | ----------------------------------------- | ----------------------------------------- |
| High Protein      | Greek Yogurt, Cottage Cheese, Protein Bar | Satiety, slow digestion (casein) +1       |
| Fat/Protein Combo | Peanut Butter, Nuts, Cheese               | Long-lasting fullness +2                  |
| Carbs/Sweet       | Berries, Banana, Apple                    | Serotonin boost, curbs sugar cravings +2  |
| Volume/Liquid     | Broth, Tea, Pickles                       | Fills stomach with negligible calories +2 |

***

Yes, the Reddit users are generally correct. Their advice aligns well with nutritional science regarding hormones, blood sugar regulation, and stress responses. The "best" tips are those that address the biological root cause of the insomnia—usually cortisol spikes (stress hormones) or low blood sugar (hypoglycemia)—rather than just trying to force sleep through willpower.

Here is a breakdown of the most effective, verified tips from the threads:

### 1. The "Backloading" Strategy (Most Effective for Hunger)

This is the most practical tip found in the threads. It involves structuring your day so you are "saving" calories for the evening. Hunger during the active day is often easier to ignore than hunger when trying to relax.

* **The Strategy:** Reserve 200–300 calories specifically for the pre-bed window.
* **How to do it:** Skip or reduce breakfast/lunch size to allow for a normal-sized dinner or a substantial evening snack.
* **Why it works:** It prevents the "empty stomach" signal that keeps the brain alert and looking for food.

### 2. Choose Slow-Digesting Proteins & Fats

Not all bedtime snacks are equal. Sugary snacks cause a crash, while protein and fat digest slowly, keeping blood sugar stable throughout the night.

**Best Options:**

* **Cottage Cheese or Greek Yogurt:** These contain casein protein, which digests slowly and aids muscle synthesis while sleeping.
* **Nuts or Peanut Butter:** A small amount provides healthy fats that signal long-term satiety to the body.
* **Why it works:** It prevents blood sugar drops at 3:00 AM, which can cause adrenaline spikes that wake you up.

### 3. Supplement with Magnesium (Not Just Melatonin)

While melatonin helps you *fall* asleep, Magnesium helps relax the muscles and nervous system, which is often what keeps dieters awake (restless legs, anxiety).

* **The Recommendation:** Magnesium Glycinate or Citrate are preferred over Magnesium Oxide (which absorbs poorly).
* **Why it works:** Dieters are often deficient in magnesium due to lower food volume. It helps regulate cortisol and reduces the physical stress of the deficit.

### 4. The "Warm Volume" Hack

If you have zero calories left or very few, you can trick the stomach's stretch receptors using volume and temperature.

* **The Strategy:** Drink hot decaf tea, broth, or hot water.
* **Why it works:** The warmth is soothing, and the liquid fills the stomach temporarily, calming the immediate hunger pangs long enough to drift off.

### 5. Carb Timing for Serotonin

While protein is good for satiety, a small amount of carbohydrates can help chemically induce sleepiness.

* **The Strategy:** Save your "carbiest" treat for the evening, such as berries, oatmeal, or a banana.
* **Why it works:** Carbs facilitate the transport of tryptophan into the brain, which is converted into serotonin and melatonin.

### Critical Warning: The "Deficit Check"

If the tips above do not work, the Reddit threads overwhelmingly suggest that your deficit is simply too aggressive.

* **The Biological Reality:** Insomnia is a survival mechanism. If you are starving, your body increases cortisol and adrenaline to keep you awake to "forage" for food.
* **The Fix:** If you cannot sleep, you may need to increase your daily intake by 100–200 calories. Losing sleep ultimately hurts weight loss by stalling metabolism and increasing muscle loss.

### Summary of the "Best" Protocol

Based on the consensus:

1. **Shift calories** to eat a larger portion of your food in the evening.
2. **Take Magnesium Glycinate** before bed.
3. **Eat a "Buffer Snack"** 30–60 minutes before sleep consisting of protein + fiber/fat (e.g., Greek yogurt with berries or an apple with peanut butter).