Sleep issues + midnight hunger / sugar cravings

**Golip** · 10-04-2011, 05:11 AM

Hi guys & gals

Just wanted to ask for your thoughts on a recent issue last 3-4 my sleep has been very broken 1-2 hrs then 3-4 hrs , only get 6-7 hrs in total but always interrupted

Anyway what's alarming me is that when I wake up during the night I am starving hungry and madly craving sugar , I usually Have some ice cream sometimes a few tablespoons , other times , a small bowl

Anybody have any clues as to why this is happening or ways to combat it , as this can't be healthy

**psychodiver9** · 10-04-2011, 05:13 AM

What time are you eating your last meal? Perhaps eat more of your daily calories closer to bed.

**George_Bondrew** · 10-04-2011, 05:19 AM

Are you cutting? this would always happen to me after a couple of weeks into a cut.....

OR

or are you drinking enough water? This happened when I really started upping my running mileage I was not drinking enough fluid to make up the difference that I lost from running, and I felt hungry but I was just thirsty and needed some high quality H20

**TomBremner** · 10-04-2011, 05:36 AM

if your cutting your cortisol levels may be abnormal and cause the sleep issues. i had this bad last summer. also if your going low carb that could explain the sugar cravings due to low serotonin. try 5htp for the sugar cravings and melatonin, valerian, or gabba for the sleep. or just eat a high carb meal close to bedtime.

**Buffalonian** · 10-04-2011, 05:39 AM

I do what psychodiver said. I save a 'late night snack' portion of my calories that I usually eat about half an hour before I go to bed. Always satisfies me until morning.

Side question, are you eating enough? What are your target macros?

**Golip** · 10-04-2011, 07:58 AM

Yeah I'm cutting on 1800 cals , was on 1400 but upped it for the last 2 weeks though the sleep issues have been here a while I drink at least 1.5 litres of fluids a day and eat a high portion of my cals about 700-800 about 3 hrs before bed

I try to keep my macros in check even with the over eating at night was at 2300 , take out 100 cals for cardio at gym + lifting I figure I should be ok but
Eating high fat foods & sleeping can't be good

Ps I use to have 1400 cals without this problem so this is weird

**juliacheh** · 10-04-2011, 09:06 AM

Your calories are too low.

**psychodiver9** · 10-04-2011, 09:34 AM

Originally Posted by juliacheh

Your calories are too low.

This

**musikguy72** · 10-04-2011, 09:35 AM

Originally Posted by Golip

Eating high fat foods & sleeping can't be good

Nutrient and/or meal timing is irrelevant so it doesn't matter if it's before bed or before 6. The body doesn't know and doesn't care. Also, fat doesn't make you fat. Excess calories over what you need makes you fat. Fat is an important macro and should be included in your diet.

Have you been here to do the numbers? Maybe time for a revisit: http://forum.bodybuilding.com/showth...hp?t=121703981

**ashgonz** · 10-04-2011, 10:01 AM

When I was low-carb I had the same issue. Things that helped were 1. Drinking more water throughout the day 2. Incorporating more flax oil for the sugar cravings 3. Casein Protein shake before bed. Not sure if that will help you, but I noticed a huge difference after these three things were added.

**juliacheh** · 10-04-2011, 10:05 AM

Originally Posted by ashgonz

When I was low-carb I had the same issue. Things that helped were 1. Drinking more water throughout the day 2. Incorporating more flax oil for the sugar cravings 3. Casein Protein shake before bed. Not sure if that will help you, but I noticed a huge difference after these three things were added.

Low carb is not necessary to lose fat and may be actually detrimental for performance, mood, satiety etc.

**ashgonz** · 10-04-2011, 10:32 AM

Originally Posted by juliacheh

Low carb is not necessary to lose fat and may be actually detrimental for performance, mood, satiety etc.

I was carb cycling, which was necessary due to my metabolism.

**waqas11** · 10-04-2011, 10:38 AM

Low calories and low fat give this problem.. If im in a defiect of more than 1k daily my sleep is not good i only get 6 hours.. Same applies if i eat low amounts of fat

Maintaince i sleep like a baby!! I get my readings for bodymedia.. Increase cal and you will sleep longer and better. Make sure you get your mininum amount of fat in.

**psychodiver9** · 10-04-2011, 10:45 AM

Originally Posted by ashgonz

I was carb cycling, which was necessary due to my metabolism.

Also incorrect

**trance__dreamer** · 10-04-2011, 10:46 AM

Originally Posted by juliacheh

Your calories are too low.

Originally Posted by psychodiver9

This

Originally Posted by waqas11

Low calories and low fat give this problem.. If im in a defiect of more than 1k daily my sleep is not good i only get 6 hours.. Same applies if i eat low amounts of fat

Maintaince i sleep like a baby!! I get my readings for bodymedia.. Increase cal and you will sleep longer and better. Make sure you get your mininum amount of fat in.

^^ these.

**ashgonz** · 10-04-2011, 11:41 AM

Originally Posted by psychodiver9

Also incorrect

Well, I tried multiple avenues and it was the only one that I found success with. I wasn't claiming the world needed to carb cycle, or that the three changes that I made would help everyone with sugar/hunger cravings.

**juliacheh** · 10-04-2011, 11:44 AM

Originally Posted by ashgonz

I was carb cycling, which was necessary due to my metabolism.

there is no benefit in carb cycling unless you are already very lean and reached a difficult plateau.
Also unless you have been officially diagnosed with insulin resistance, low carb would not provide any advantage for you over regular caloric deficit.

**ashgonz** · 10-04-2011, 12:09 PM

Originally Posted by juliacheh

there is no benefit in carb cycling unless you are already very lean and reached a difficult plateau.
Also unless you have been officially diagnosed with insulin resistance, low carb would not provide any advantage for you over regular caloric deficit.

I have been officially diagnosed.

**StacksItRich** · 10-04-2011, 01:00 PM

Try to incorporate a day of maintenance once a week or a bit over maintenance by eating a bit less the next day than normal. It's what I do and It makes it easier to sleep for the next 2-3 days. 4th day is a eh, 5th day is harder, 6th day you are really feeling it and might get 5-6 hours if your lucky, and 7th day you are thanking god for the maintenance day. lol I think it could make your life a bit easier.

**slimwealthy1** · 10-04-2011, 01:36 PM

i get this incredible urge to eat sugary things as well when i wake up in the middle of the night. I normally try to stave it off and go to bed. You guys really think it's from not eating enough calories? I'm 188 pounds just over 10% bodyfat and eating 2400 calories. ~250p/200c/80f. I've been cutting from 200 pounds where i ate 3200-3300 to maintain

**Golip** · 10-05-2011, 11:10 AM

Surely I'm eating enough 1700-1800 cals net

150+ protein usually 170g
110 carbs
50-60 fats

Ps tried the maintaince day didn't help , I can physically feel my body is tired but when I come to sleep nothing but restlessness

I never had this problem , it's only started in the last month as I upped cals and lessened cardio to x3 a week

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