Dear Fasting Guru,
I've recently started a new fasting pattern following the 5:2 method, with two 36-hour fasts each week. While I have no trouble falling asleep, I struggle to finish my night’s sleep. Ideally, I should wake up around 7 AM, but I find myself waking up at 5 or 6 AM, unable to return to sleep. During these early hours, I feel hungry, tired, and alert, as if my hormones are shortening my sleep and my body is urging me to find food. I'm writing this at 6:30 AM in London, having been awake since 5 AM.
I haven't taken any electrolytes yesterday because my diet is usually very nutritious aside from fasting days. I believed a 36-hour fast wouldn’t require supplementation. However, I read that magnesium might help with sleep. What are your thoughts on this? Have you had any experience with it?
In general, what would you recommend to people who can fall asleep easily but struggle to stay asleep through the night? Waking up an hour early might be manageable, but waking up two hours before my alarm is too much. It's still night, and I don't want to have breakfast and risk waking my housemates.
Dear Restless Faster,
Thank you for reaching out and sharing your experience. It's wonderful to hear about your commitment to the 5:2 fasting pattern, but I understand how challenging it can be when your sleep gets disrupted. Your body is adjusting to the new routine, and it's important to find ways to embrace these changes positively.
Waking up earlier than planned can be frustrating, but this can also be an opportunity to incorporate mindfulness practices such as meditation and journaling into your morning routine. These practices can help calm your mind and body, making your fasting journey smoother.
One effective meditation technique you might find helpful is body scanning. This practice involves focusing on different parts of your body, promoting relaxation and awareness. Here’s a simple guide to get you started:
Find a Comfortable Position: Sit or lie down in a quiet place where you won't be disturbed.
Close Your Eyes and Breathe: Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Allow your body to relax with each breath.
Begin the Scan: Starting at the top of your head, slowly move your attention down through your body. Notice any sensations, tension, or areas of relaxation. Spend a few moments on each area before moving on.
Focus on Sensations: As you scan each part of your body, pay attention to how it feels. Are there any areas of discomfort or ease? You don’t need to change anything; simply observe.
Progress Gradually: Move your attention from your head to your face, neck, shoulders, arms, hands, chest, abdomen, back, hips, legs, and feet. Take your time and breathe naturally.
Conclude the Scan: After scanning your entire body, take a few more deep breaths. Notice how you feel compared to when you started.
Reflect and Journal: After the body scan, take a few minutes to jot down any thoughts or feelings that arose during the practice. This can help you understand your body's responses better.
Using this time for meditation and journaling can turn a potentially frustrating morning into a peaceful, reflective start to your day. Over time, you'll likely find it easier to manage your hunger and emotions, making your fasting experience more enjoyable.
Remember, every step you take towards understanding and caring for your body is a step towards a healthier, happier you. Be gentle with yourself during this adjustment period, and know that your efforts are worth it.
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