Fad diets promise quick results—lose weight fast, boost energy, detox your body—but what they often don’t talk about is how these dietary changes affect your sleep. Whether you’re cutting carbs, skipping meals, or sipping celery juice for breakfast, your food choices can either support restful sleep or completely sabotage it.

Let’s break down how some of the most popular fad diets affect your sleep—for better or worse—and what you can do to protect your rest while pursuing health goals.

Keto Diet: High Fat, Low Sleep

The ketogenic diet is a low-carb, high-fat plan that forces your body into ketosis, where fat is burned for fuel instead of glucose. While some people report increased energy and mental clarity, others experience disrupted sleep—especially during the initial transition phase.

Sleep effects:

• Initial insomnia: As your body adapts to ketosis, changes in hormones and blood sugar can interfere with sleep.

• Nighttime awakenings: The diuretic effect of keto may cause dehydration or frequent urination.

• Reduced REM sleep: Some studies show the keto diet may decrease REM sleep, which is critical for emotional processing and memory.

Tip: Stay hydrated, avoid caffeine late in the day, and allow your body time to adjust if you’re just starting keto.

Intermittent Fasting: Tired or Wired

Intermittent fasting (IF) limits when you eat, often restricting food to an 8-hour window each day. While IF may help with weight loss and insulin sensitivity, it can mess with your circadian rhythm—your body’s natural sleep-wake cycle.

Sleep effects:

• Better sleep quality (for some): Once your body adjusts, some report deeper, more restorative sleep.

• Sleep disturbances (for others): If you’re fasting too close to bedtime, hunger or blood sugar dips can wake you up.

• Cortisol spikes: Skipping meals can increase cortisol (the stress hormone), making it harder to fall asleep.

Tip: Avoid eating heavy meals right before bed, but don’t let yourself go to bed hungry either.

Juice Cleanses: Sugar Rush, Energy Crash

Juice cleanses often promise detoxification and quick weight loss by consuming only fruit and vegetable juices for several days. But these diets are typically low in protein, fat, and fiber—and very high in sugar.

Sleep effects:

• Blood sugar rollercoaster: The spike-and-crash cycle from fruit sugars can lead to poor sleep quality.

• Night sweats and restlessness: Low calorie intake may trigger stress responses, leading to nighttime waking.

• Fatigue and irritability: These symptoms during the day can also bleed into nighttime and make it harder to unwind.

Tip: If you must cleanse, consider adding small amounts of protein or fat to stabilize your energy and sleep.

Low-Carb Diets: Restless Nights? 

Low-carb diets are a popular route to quick weight loss, but carbs play a key role in serotonin and melatonin production, two brain chemicals that promote sleep.

Sleep effects:

• Trouble falling asleep: Without enough carbs, your brain may struggle to produce melatonin.

• Lighter sleep: Some people report more frequent awakenings and less time in deep sleep stages.

• Mood swings and anxiety: These side effects can impact sleep quality and quantity.

Tip: Try eating a small, complex-carb snack (like a banana or oatmeal) an hour before bed to support melatonin production.

Raw Food Diet: Cold Plates, Cold Sleep

The raw food diet involves eating only uncooked and unprocessed plant-based foods. While it can be rich in nutrients, it’s often low in calories, protein, and essential fats, all of which are crucial for hormone regulation and sleep support.

Sleep effects:

• Lower body temperature: Eating only cold foods may reduce your core body temperature, making it harder to fall asleep.

• Insufficient calories: Hunger or nutrient deficiencies can wake you up in the middle of the night.

• Difficulty staying asleep: Low intake of B vitamins and amino acids can disrupt sleep cycles.

Tip: Make sure you’re getting enough healthy fats and protein through nuts, seeds, and legumes to support sleep hormones.

Carnivore Diet: Sleep Boost or Bust? 

The carnivore diet consists almost entirely of animal products—meat, eggs, and some dairy. While some say it reduces inflammation and improves focus, its lack of carbohydrates can disrupt sleep.

Sleep effects:

• Reduced melatonin production: As with other low-carb diets, the lack of carbs can interfere with serotonin and melatonin.

• Improved sleep for some: Those with food intolerances may find their sleep improves due to reduced inflammation.

• Shorter REM cycles: Anecdotal reports suggest some carnivore dieters spend less time in REM, though more research is needed.

Tip: Track your sleep over time to understand how this diet personally affects your sleep stages.

Conclusion