Can’t sleep? You may be too tired. How to settle your brain and beat insomnia

From msn.com/en-sg

Adults, like babies, can become overtired. Experts explain why it makes sleeping hard and how to break the cycle. Counting sheep won't work

It typically happens to babies and young children: they become "overtired" and cannot sleep, often because they have been awake too long.

But adults can become overtired too, robbing them of longed-for sleep that can set a vicious cycle in motion.

Two experts explain what overtiredness is and how to break the cycle.

Overtiredness is feeling exhausted while your brain is overstimulated and in a state of hyperarousal, Matt Jones, professor of neuroscience at the University of Bristol in England, says in an interview with BBC Science Focus magazine.

This state inhibits important processes such as the build-up of "sleep pressure" during waking hours - that is, an increase in the concentration of various neurochemicals and hormones in the brain, such as adenosine, that allow your body to sleep, he explains.

The brain can become more excitable over the course of an extended period of wakefulness, causing your thoughts to race and resisting sleep pressure.

What's more, getting too little sleep increases the likelihood of your brain becoming overstimulated by troubling thoughts the following night.

We need to acknowledge that sleep is an automated process. It won't happen if you try and make it happen.

Dr Alex Scott, lecturer in psychology at Keele University in England, offers three strategies to break the vicious cycle of overtiredness and insomnia.

The first is not trying to will yourself to sleep - for example by counting sheep - because the harder you try, the harder it will be to drift off.

"We need to acknowledge that sleep is an automated process," the BBC quotes him as saying. "It won't happen if you try and make it happen."

The second strategy is to keep a worry journal. Strange though it may sound, regularly writing down your worries before you go to bed can help people who have trouble sleeping get more shut-eye, according to Scott.

How? It can help you realise that your worries are really trivial, he says. For those that are not, writing down a brief action plan on how to deal with them will help you to put them aside for the moment, Scott says.

While this will not solve them, writing them down will "force you to process your emotional responses around the things that are keeping you awake", he says.

Scott recommends setting a bedtime timer, preferably an hour before bed, to give yourself time to unwind, be it reading, writing in a worry journal, or something else. Photo: Shutterstock

And if they keep running through your head anyway and you cannot fall asleep, get up, go to another, quiet room, and write some more.
"One of the worst things you can do is stay in bed tossing and turning."
Scott's third strategy is to set a bedtime timer, preferably an hour before bed, to give yourself time to unwind. What works best to relax depends on the individual, he says, be it reading, writing in your worry journal, or something else.
https://www.msn.com/en-sg/health/other/can-t-sleep-you-may-be-too-tired-how-to-settle-your-brain-and-beat-insomnia/ar-AA1yi2Bk?cvid=D993402D35B042D182D63D90F4F4DB6A&ocid=hpmsn 

Better sleep, less cancer risk: The power of nightly rest

From eurekalert.org

                                                         Image: Quality sleep reduce cancer risk|BGI Insight

Quality sleep isn't just a nightly recharge—it's a proven way to lower your cancer risk. People who get enough restful sleep are much less likely to develop cancer, while those with poor or disrupted sleep face higher risks. Making sleep a priority is one of the simplest steps you can take to protect your long-term health.

In our fast-paced world, sleep is often sacrificed for productivity or screen time. But new research reveals that quality sleep is far more than a luxury—it's a powerful ally in cancer prevention.

Leading health authorities have confirmed the link between sleep and cancer risk. The World Health Organization's International Agency for Research on Cancer now classifies shift work with circadian disruption as a probable carcinogen, highlighting how seriously experts take this connection. The English Longitudinal Study of Ageing, which followed over 10,000 people for eight years, found that poor sleep quality increased cancer risk by 59%.

Poor Sleep Surge Cancer risks

Cancerworld data provides further evidence for the sleep-cancer relationship across multiple cancer types. Colorectal cancer risk rises by more than 50% among people with sleep disorders—sleep apnoea alone increases risk by 76%, while insomnia boosts it by 54%. For women, short sleep duration is linked to nearly five times the risk of breast cancer compared to those who get enough sleep.

A 2023 study led by Dr. Deng Ning, involving nearly 15,000 participants, found that people sleeping less than six hours per night had a 41% higher risk of cancer than those sleeping 6 to 8 hours. If total sleep was less than seven hours, the risk jumped to 69%.

On the flip side, healthy sleep patterns can be powerfully protective. The UK Biobank study, analysing data from 380,042 participants, showed that people with good sleep and lifestyle habits had a 28% lower overall cancer risk. For specific cancers, the benefits were even more striking: a 78% lower risk for lung cancer, 47% for liver cancer, and 39% for bladder cancer. 

Dr. David Gozal, chairman of paediatrics at the University of Chicago Comer Children's Hospital, put it simply: "This study offers biological plausibility to the epidemiological associations between perturbed sleep and cancer outcomes. The take-home message is to take care of your sleep quality and quantity like you take care of your bank account".

Melatonin's Protective Role

Melatonin, produced primarily during night-time sleep, is both a sleep regulator and a potent anti-cancer agent. This hormone enhances immune function, inhibits tumour angiogenesis, and provides antioxidant protection against DNA damage. Sleep disruption significantly reduces melatonin production, compromising these protective effects.

Our internal biological clock regulates DNA repair, gene expression, metabolism, and hormone production. When circadian rhythms are disrupted, DNA damage can accumulate while cell growth becomes dysregulated, creating an environment conducive to cancer development.

Quality sleep strengthens your immune system. It boosts natural killer cells and other defences that help spot and destroy early cancer cells. On the other hand, chronic sleep deprivation weakens this protection and disrupts immune balance.

Aim for 7–8 hours nightly in a cool, dark, quiet room, avoiding blue light, caffeine, alcohol, and large meals before bed. If sleep problems continue, see a healthcare provider, as untreated disorders like sleep apnoea can sharply raise cancer risk. Ultimately, quality sleep works best alongside other healthy habits—not smoking, moderate drinking, healthy eating, and regular exercise—to give your body its strongest cancer defence.

Alongside healthy sleep and lifestyle habits, early cancer screening is essential. Detecting cancer early, often before symptoms appear, significantly improves treatment success and survival. Regular screening for cancers such as breast, colorectal, and lung cancer is widely recommended and can make a real difference in outcomes.

https://www.eurekalert.org/news-releases/1088684 

This Powerful Sleep Method is Helping People Beat Insomnia For Good

From menshealth.com/uk/mental-strength

For design engineer Morris Fowler, 31, insomnia was a years-long battle, impacting his mood, his relationships and his health. A sleep therapist provided the solution.

Up until I was around 26, I could get sleep within 10 minutes. The only trouble I had was around exams at the end of the university term. I was working a busy part-time job, looking after my daughter on the weekends, trying to have a social life, trying to exercise for an hour a day... It was just too much to balance.

Starting my job as a design engineer after seven years of studying was a big shift. I would be up at 6am to start work at 7.30am. But although my lifestyle had changed and the job itself wasn’t too stressful, I was locked into unhealthy sleep habits. We form our sleep patterns in our twenties, and before I knew it I was stuck in an obsessive cycle of worrying I wasn’t getting enough hours.

Insomnia would creep in for periods of a week, or a couple of weeks. It started getting progressively worse. Some nights it got so bad, I was in tears.

I was also frustrated because I knew I’d be too tired to exercise the next day. I’m diabetic, and I like to exercise to regulate my blood sugar. I try to run 5k three or four times a week and I just didn’t have the energy.

I tried reading a book before bed instead of looking at my phone, I tried journaling, and I did all the obvious things like not drinking alcohol or caffeine before bed – but I just wasn’t getting results. Lack of sleep was impacting my mood, but also my memory at work. I’d forget about scheduled meetings, or bits of important paperwork. I started to feel bad, like my mistakes were wasting everyone’s time in the office.

I tried to make up for lost sleep the next day by going to bed earlier but it doesn’t work like that, because you’re not tired. My girlfriend was becoming worried. She said, ‘Look, you’re going to have to find something to help yourself, because you can't keep going on like this.’ She realised I was in a bit of a state, my moods were down, I wasn’t contributing to our lives as much as I used to. And because I was going to bed at about half eight, it was cutting into the rare time we had together in the evenings. She pushed me to go to a GP. They did blood tests to check for iron deficiency, but it was all fine – so back to square one.

Eventually, I found an app called Sleepstation. I took a six-week course, including regular video calls with a sleep therapist. She told me to set a fixed wake-up time and bedtime every day, and to stick to it for the next six weeks. The key was understanding the difference between ‘tired’ and ‘sleepy’. We all know what tired means, but being sleepy, actually on the verge of sleep, is the best time to go to bed.

If I struggled, she gave me mental tools like thinking of a random word every two seconds to break up intrusive thoughts, or visualising a random object in minute detail. This ‘thought disruption’ stopped my thoughts wandering, and helped calm my mind. After a few times trying it, I was falling asleep within 15 minutes. It was phenomenal. It takes a lot of effort and practice, but it really worked.

Now I can be looser with bedtimes if I’m doing something in the evening or at the weekend. My evenings with my girlfriend are much more free-flowing. There’s no, ‘I must go to bed at X time.’ If it’s 10.30pm and I’m not sleepy I don’t force it. Best of all, I know that if I do get a sleepless night, it isn’t the start of a spiral; I’m now equipped to fall asleep and get my proper eight hours the next day.

The Expert View

According to Mental Health UK, around one in five British adults aren’t getting enough rest. Dr Neil Stanley is a sleep expert, helping people get their heads down at Sleepstation

The Issue

‘Insomnia is a medical diagnosis defined as repeatedly experiencing difficulties with sleep, caused by physical issues such as pain, or tension, and mental issues such as stress and anxiety.’

The Dangers

‘Chronic insomnia lasts for more than three months and can require treatment, such as Cognitive Behavioural Therapy (CBT). It’s associated with health conditions including: heart disease, stroke, certain cancers, Alzheimer’s, depression, and type 2 diabetes.’

The Solution

‘There are a series of simple yet effective ways to tackle insomnia. During the day, it’s best to be awake and active as much as possible. A bedtime routine should be anchored around going to bed when sleepy, not when a TV programme has finished, or when a partner goes to bed. Having a regular, relaxing routine signals to the body that it’s time to go to sleep.’

https://www.menshealth.com/uk/mental-strength/a64130615/how-to-beat-insomnia/

Reasons for sudden summer insomnia revealed

From baku.ws

Cardiologist and somnologist of the medical centre "SM-Clinic" Natalia Zolotareva explained the causes of sudden sleep problems that many people experience during the summer period. The specialist shared her observations with the publication "Lenta.ru".

According to the expert, the main factor provoking insomnia in summer is the disruption of the body's thermoregulation. "The human brain needs to lower the internal body temperature by approximately 0.5-1 degree to enter deep sleep. A hot environment interferes with this natural cooling process. The body simply cannot 'shed' excess heat, and sleep becomes shallow and interrupted," explained Zolotareva.

The Russian medical professional also noted that summer insomnia can be caused by hormonal imbalance.

"The sleep hormone melatonin is better produced in cool and dark conditions, while stuffy summer nights, especially in the city where it's still bright from streetlights even at midnight, suppress its production. With a lack of melatonin, the brain doesn't receive a clear signal that 'it's time to sleep'," emphasized Natalia Zolotareva.

The somnologist added that the increased duration of daylight also negatively affects sleep quality by disrupting the body's circadian rhythms. Additionally, the physical discomfort from heat itself can become a serious obstacle to full relaxation and falling asleep.

https://baku.ws/en/this-is-interesting/reasons-for-sudden-summer-insomnia-revealed 

Napping has many health benefits, but only if it is done right

From phillyvoice.com

Sleeping for too long or too late in the day can backfire. To reap the rewards, follow some simple guidelines

A siesta may sound tantalizing while sitting in front of the computer after lunch. And while most people can't crawl under their desks at work for a quick snooze, napping has many health benefits. 

Research shows napping can make up for lost sleep, boost cardiovascular health, help lower blood pressure, increase alertness and improve mood.

But napping also can backfire.

Napping too long can lead to daytime grogginess and insomnia at night. Lengthy siestas also have been linked to obesity and metabolic syndrome and death from any cause. 

Also, though research has found an association between planned naps and improved memory, unplanned naps – especially if they are long  – may be detrimental to cognition.

                                                                                                         Nubelson Fernandes/Pexels

To reap the health benefits of a daily siesta, it's important to follow some basic guidelines:

Brevity is best

Pretty much all research on napping shows that keeping naps short is key. The sweet spot is somewhere between 20 and 40 minutes. Napping longer than that can cause sleep inertia – a fancy word for grogginess – which can impact performance after waking up.

Timing is everything

Time naps for the early afternoon, ideally between 1-3 p.m., sleep experts agree. Sleeping after 3 p.m. can disrupt natural sleep-wake cycles and cause insomnia at night. One way to figure out when to nap is to count back seven hours from bedtime: For instance, someone who goes to bed at 10 p.m. should nap no later than 3 p.m.

Location, location, location

Choose a cool, peaceful space for an afternoon nap. Sleep experts recommend drawing the curtains or shades and keeping the room temperature at 72 degrees or lower to get the most beneficial rest.

Skip the decaf

A counter-intuitive hack: Drink a cup of coffee or caffeinated tea before taking a nap. Caffeine will clear out a chemical that builds up in the body during the day, causing sleepiness. A shot of caffeine before a nap improves alertness upon waking.

Excessive daytime sleepiness or an overpowering need to nap may be a sign of a mental health disorder or a physical problem. People who have trouble getting enough sleep at night or those who struggle to stay awake during the day should talk to a health care provider.

https://www.phillyvoice.com/napping-tips-health-benefits-downsides/ 

Sleep deprivation alters brain response to pain in migraine sufferers

From news-medical.net/news

For the first time, researchers have studied what happens in the brains of people who have migraines when they haven't slept enough.

Migraine is characterized by pulsating headaches, photophobia, vomiting, nausea and increased sensitivity to sound. The disease affects about fifteen per cent of the Norwegian population, which roughly the same as the global incidence.

Migraine is the leading cause of disability in people between the ages of 16 and 50.

These are important years in one's life when it comes to school, higher education and career. Migraines are a great burden for both the individual and society. Many people who struggle with migraine are away from work a lot. This is a very common disorder that we need to understand better so that better treatment can be provided."

Petter Moe Omland, medical doctor and postdoctoral fellow at the Norwegian University of Science and Technology (NTNU)

Migraine still a mystery

Now he and a research team have discovered a new piece of the puzzle about the migraine brain.

"It is well known that sleep can relieve migraine headaches, migraine attacks can start during or after sleep, and many people with migraine say that disturbed sleep triggers attacks," says Omland.

Migraine patients also have reduced sleep quality, more daytime fatigue and more sleep disturbances compared to people without headaches. In addition, insomnia is associated with an increased risk of developing migraines.

Many people who have migraines feel that touch as painful during attacks and have heightened sensitivity to light, smell and touch between attacks.

"Now we know more about the link between pain and sleep," Omland said.

The study was highlighted in Cephalagia, a medical journal, for having contributed valuable insights to the understanding of headache and treatment.

Sacrificed sleep

The test subjects have sacrificed a lot to help the researchers find new answers. During the course of two studies, 140 people sacrificed sleep and had their brain's nervous system studied and measured.

The examinations are quick and safe measurements of what is happening in the brain. In the latest publication from these studies, the subjects were subjected to pain in order for the researchers at NTNU to find out more about the connection between sleep and migraine.

The participants in the study were divided into two groups, one group who had migraine, and a second group of healthy control subjects. The study was blinded, which means that the researchers did not know who belonged to which groups.

Participants were examined twice on different days. All were examined after two nights of normal sleep, and after two nights of reduced sleep. All participants also had to keep a sleep diary, as well as use an electronic meter that logged sleep.

During the actual examination, the participants wore a cap with EEG electrodes. The EEG electrodes were used to measure activity in the brain during two types of pain stimulation, one with a laser and one with electrical stimulation.

In this way, the researchers were able to measure activity in the brain and investigate how the brain handled pain signals after little sleep.

Got migraines himself

"None of this was dangerous, but it was clearly uncomfortable. People with migraine are incredibly good at volunteering for trials because they want there to be more knowledge about the disease," says Omland.

The study shows that the cerebral cortex in people with migraine responds differently to pain than in others when the migraine sufferers haven't had enough sleep. In another recent study, the researchers showed that lack of sleep affects systems in the brain that slow down the activation of nerve cells in those who have migraines.

It may be these systems that cause the brain to process pain and other sensory impressions differently in those with migraine than those who don't get these headaches.

"The mechanisms that are supposed to reduce pain do not work quite as in people who do not have migraines. The pain is not dampened as much as in healthy people," says Omland.

Omland himself did not have migraines when he started studying them, but developed them for a period.

"I had small children, worked as a doctor and was a researcher as well. After a long period when I slept very little, I started waking up with severe migraine attacks in the middle of the night. It was very troublesome. My brain obviously couldn't stand sleeping so little for a long time. The fact that I got these headaches myself became an extra motivation to understand more," Omland said.

https://www.news-medical.net/news/20250619/Sleep-deprivation-alters-brain-response-to-pain-in-migraine-sufferers.aspx 

Scientists find ‘remarkable’ diet to defeat insomnia within 24 hours

From the-independent.com/news

Findings are first to draw time-based link between day’s food choices and objectively-measured night-time sleep

Eating the daily recommended quantity of fruits during daytime can lead to “meaningful change” against insomnia within just a day, a new study suggests.

Sleep fragmentation can have far-reaching consequences, including negative effects on heart health, memory, learning, and mood regulation.

Poor sleep may also cause people to gravitate towards an unhealthier lifestyle, leaning on diets higher in fat and sugar, studies have shown.

However, far less is known about how diet can affect sleep patterns, say researchers from Columbia and the University of Chicago.

The latest study, published in the journal Sleep Health, showed that shifting from a lifestyle of eating no fruits to one including five cups a day can induce sound sleep at night.

Its findings are the first to draw a time-based connection between a given day’s food choices and objectively measured sleep quality that same night.

"It’s remarkable that such a meaningful change could be observed within less than 24 hours," said sleep expert Esra Tasali, a co-author of the new study.

“Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” Dr Tasali said.

The study included healthy young adults who reported their daily food consumption using an app and wore a wrist monitor that allowed the researchers to objectively measure their sleep patterns.

Scientists specifically looked at “sleep fragmentation,” a measure that reflects how often a person awakens or shifts from deep to light sleep throughout the night.

Researchers found that each day’s diet was linked to “meaningful differences” in the subsequent night’s sleep.

Those who ate more fruits and vegetables during the day were observed to have deeper, more uninterrupted sleep at night.

Participants who ate healthier carbohydrates, like whole grains, also seemed to have better sleep, scientists observed.

                                                                                         (Hans Lucas/AFP via Getty Images)

Overall, researchers estimated that people who eat their recommended quota of five cups of fruits and veggies per day could experience a 16 per cent boost in sleep quality compared to those who consume no fruits or vegetables.

“16 per cent is a highly significant difference,” Dr Tasali said.

Scientists hope to conduct further research across diverse populations to examine the underlying mechanisms that could explain the positive impact of fruits and vegetables on sleep quality.

Based on the latest results, they advise that regularly eating a diet rich in complex carbohydrates, fruits, and vegetables is best for long-term sleep health.

“Small changes can impact sleep. That is empowering – better rest is within your control,” said Marie-Pierre St-Onge, another author of the study.

https://www.the-independent.com/news/science/insomnia-diet-trick-fruits-vegetables-b2770593.html

Doctor reveals what you should never do in bed as he explains best way to beat insomnia

From unilad.com 

Dr. Matthew Walker has offered some tips to curb insomnia and scrub up on your bedtime habits

Sometimes it’s just so hard to go to sleep, and you’ll find yourself trying anything to make it happen. But a doctor has warned about one thing you should steer well clear of if you want that precious good night's sleep.

It’s getting hotter, and with that comes the issue of being far too hot to sleep. Your sheet sticks to you, there’s no cool side of the pillow, and you feel like you could scream.

So, what do you do?

You might attempt to lie on top of the sheets, leaving your feet free for paranormal beings to grab at, or you might position all the fans in the home around your bed.

But then you’re leaving yourself at risk of getting too cold.

Maybe you’d pull out your phone, laptop, or switch on the TV to pass time while you begin to enter dream land.

Well, that’s something you absolutely need to stop doing according to a sleep expert.

Dr. Matthew Walker, professor of neuroscience and psychology at the University of California and author of Why We Sleep, told Daily Mail: “Only use your bed for sleep and intimacy.”

He explained that if you do use electronics in your bed, you can use something called ‘stimulus control’ which trains your brain out of associating those activities with your bed.

“The bed should never be used as a workstation,” he warned.

He explained that using technology in your bedroom is one of the worst things you can do for your sleep.

That’s because of the blue light which is emitted from screens which can mess with your natural sleep-wake cycle, so it makes it harder for you to go to sleep, and also ruins the quality of sleep too.

Blue light disrupts your body’s production of melatonin, the sleep hormone.

So, removing anything tech-related and anything with blue lights can make all the difference.

                                                              Keep tech out of the bed (Sergey Mironov/Getty stock photo)

He also shared that there are things you can add to your sleep routine to promote better sleep, such as sticking to a 24/7 schedule and never breaking it.

This is so your circadian rhythm can become regulated, allowing your body to automatically wind down and wake up on time.

If you go to sleep at the exact same time each night and wake up at the same time each morning, your body will begin to do this for you without a hitch.

Also, if you avoid caffeine after lunch, you’ll be able to wind down faster, and not have that pesky racing mind come bedtime.

Then, another tip is to have a fool-proof wind down routine before bed to allow yourself to get into the mood.

He advises to go tech-free an hour before sleep to settle your body and to try 'relaxation techniques such as progressive muscle relaxation or mindfulness meditation.’

“In the last hour before bed, set an alarm and turn down half of the lights in your home for two weeks,” he said. “Then go back to full lights on, and ask yourself which you prefer.

"If possible, You should also aim for 7 to 9 hours per night, as supported by robust evidence showing that this range provides maximum benefits for brain health, emotional stability, immune function and physical repair."

https://www.unilad.com/news/health/doctor-insomnia-advice-scrolling-bed-741736-20250615

Sleep-in science: How 2 extra weekend hours can calm teen anxiety

From sciencedaily.com/releases

Teens might finally have a good reason to sleep in on weekends within limits. A new study reveals that teenagers who get up to two extra hours of sleep on weekends show fewer anxiety symptoms than those who don t. But go beyond that sweet spot, and symptoms can actually increase

A new study to be presented at the SLEEP 2025 annual meeting found that teens who get moderate -- but not excessive -- catch-up sleep on weekends have fewer symptoms of anxiety.

Results show that teens who got up to two more hours of sleep on weekends than on weekdays exhibited fewer anxiety symptoms compared with those who did not sleep longer on weekends. However, longer durations of catch-up sleep on weekends were associated with slightly more internalizing symptoms.

"The results show that both sleeping less on weekends than weekdays and sleeping substantially more on weekends were associated with higher anxiety symptoms," said lead author Sojeong Kim, a doctoral candidate in the department of clinical psychology and psychology graduate advisor at the University of Oregon in Eugene. "In contrast, moderate catch-up sleep -- defined as less than two hours -- was associated with lower anxiety symptoms, suggesting that some weekend recovery sleep may be beneficial."

The American Academy of Sleep Medicine recommends that teenagers 13 to 18 years of age should sleep 8 to 10 hours on a regular basis to promote optimal health. However, CDC data show that only 23% of high school students get sufficient sleep on an average school night.

"Many teens try to make up for lost sleep by sleeping in on weekends," Kim said.

Consistently getting sufficient sleep is associated with better health outcomes including improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health. In contrast, insufficient sleep in teenagers is associated with increased risks of problems such as depression and suicidal thoughts.

The study involved 1,877 adolescents with a mean age of 13.5 years. Sleep duration was estimated using Fitbit devices, while internalizing symptoms were assessed using the Child Behavior Checklist survey. Weekend catch-up sleep was calculated as the difference between weekend and weekday sleep duration.

Kim noted that it is important to identify the right amount of catch-up sleep that is beneficial to teens who restrict their sleep during the week.

"Too little or too much sleep variability from weekday to weekend may contribute to the symptoms someone is trying to combat, like physical or mental fatigue and feelings of anxiety," she said.

The research abstract was published recently in an online supplement of the journal Sleep and will be presented Wednesday, June 11, during SLEEP 2025 in Seattle. SLEEP is the annual meeting of the Associated Professional Sleep Societies, a joint venture of the American Academy of Sleep Medicine and the Sleep Research Society.

https://www.sciencedaily.com/releases/2025/06/250613013854.htm 

Going vegan helped me sleep better—here’s what actually changed in my routine

From veganlatest.blogspot.com

From vegoutmag.com

By Avery White

I went vegetarian for all the right reasons — or so I thought.

Climate concerns, animal welfare, the growing body of research linking plant-based diets to reduced risk of chronic illness. I read the articles. I watched the documentaries. I cleared out my freezer and stocked up on lentils.

But a few months in, I didn’t feel lighter or more energized. I felt sluggish, irritable, and weirdly bloated. My skin broke out in ways it hadn’t since high school. I wasn’t sleeping well. And worst of all, I felt guilty for feeling bad—wasn’t this supposed to be better for me?

The truth?

Just because a diet is plant-based doesn’t mean it’s automatically healthy.

That’s something I had to learn the hard way. Going vegetarian didn’t make me healthier — until I stopped doing three common things that many new vegetarians (including me) get wrong.

Problem #1: I swapped meat for ultra-processed carbs

When I first gave up meat, I had no real plan for replacing it. I just avoided what I couldn’t eat and leaned on the easiest substitutes — pasta, bread, frozen veggie nuggets, plant-based cheese, instant noodles. I didn’t realize I was eating less protein than ever and a ton of sodium and refined carbs.

I felt full but unsatisfied. My blood sugar spiked and crashed. And I started craving sugar more than usual.

What I changed

Instead of cutting meat without adding something substantial in its place, I started building meals around real, whole sources of plant protein:

• Lentils in soups and salads

• Tofu and tempeh in stir-fries

• Chickpeas roasted or mashed into sandwich spreads

• Quinoa, buckwheat, and edamame

• 
  

• I also learned to check labels. Not all veggie burgers are equal—some are nutrient-dense and protein-packed, while others are little more than salt and soy flour.

  The shift wasn’t drastic—it just required more thought. And almost immediately, my afternoon energy slumps faded. I was finally fuelling myself, not just filling up.

  Problem #2: I didn’t pay attention to nutrients I was missing

  I assumed I was getting everything I needed because I was eating plants.

  More fibre? Sure.

  More antioxidants? Definitely.

  But I wasn’t thinking about iron, B12, or omega-3s — nutrients commonly found in animal products that can be harder to come by on a vegetarian diet.

  By month two, I was tired all the time. I brushed it off as “adjusting,” but my bloodwork said otherwise. My iron was low. So was B12.

  My doctor said it was typical — and totally avoidable.

  What I changed

  Rather than taking a handful of supplements and hoping for the best, I got specific. I started incorporating more of the following into my meals:

  • Iron: lentils, tofu, pumpkin seeds, spinach sautéed in olive oil (plus pairing them with vitamin C-rich foods to boost absorption)

  • B12: fortified nutritional yeast (which also became my favourite popcorn topping), plant milks, and a high-quality B12 supplement

  • Omega-3s: ground flaxseed, chia seeds, walnuts, and algae oil

  I also added seaweed and fermented foods to my routine—not just for nutrients, but for flavour and gut health. It felt less like “fixing” a problem and more like expanding my plate.

  And the difference was noticeable: more mental clarity, better skin, and no more dragging myself out of bed.

  Problem #3: I moralized my meals

  This one snuck up on me.

  Once I committed to vegetarianism, I started treating food like a personal scorecard. Beans = good. Eggs = maybe bad. Chocolate = depends on the label. I was constantly overthinking my choices—and when I “slipped,” I felt like I had failed.

  Instead of listening to my body, I was stuck in my head. I’d go through days eating mostly raw veggies and grain bowls, then binge on salty snacks at night because I was undernourished.

  My relationship with food became less joyful and more performative.

  What I changed

  I stopped trying to be a perfect vegetarian and focused on being a mindful one. That meant:

  • Eating enough calories, not just checking ingredient lists

  • Letting go of guilt when I ate something less-than-ideal

  • Cooking more meals at home so I could play with flavours and textures

  • Saying yes to meals that felt nourishing—even if they weren’t Instagram-worthy

  I also gave myself permission to define what vegetarianism meant to me. For some people, that means no animal products ever. For me, it means eating with awareness, choosing plants first, and prioritizing health—physical and mental.

  That shift in mindset helped me stop obsessing over rules and start listening to my body again.

  The unexpected benefits once I got it right

  Once I made those three changes—prioritizing whole food swaps, addressing key nutrients, and releasing moral pressure—my body caught up with my intentions.

  • My energy stabilized throughout the day

  • My digestion improved significantly

  • My cravings mellowed

  • My sleep became deeper and more restorative

  • I felt present in my body again

  I even started to enjoy cooking again. I discovered how fun it is to marinate tofu, to turn chickpeas into creamy sauces, and to roast a rainbow of vegetables until they’re caramelized and irresistible.

  The truth is, going vegetarian didn’t magically make me healthier — but it gave me the framework to build a healthier life, once I learned how to do it with attention and care.

  What I’d tell anyone thinking of going vegetarian

  Don’t do it because you think it’s a shortcut to wellness. Do it because it aligns with your values, your curiosity, or your long-term goals—and be ready to learn as you go.

  Start simple. Focus on adding, not just subtracting.

  Ask yourself: What can I explore today? What helps me feel good—not just now, but long-term?

  And don’t be afraid to course-correct. You’re allowed to change your approach as your needs change. That’s not failure. That’s growth.

  A smarter vegetarian start: three questions to ask yourself

  If you’re just beginning—or if you’re not feeling great after going meatless—these questions can help you reset:

  1. What am I actually eating more of?

  Are you relying on processed swaps, or getting a range of whole foods and proteins?

  2. Am I checking in with my body—or just following the rules?

  Cravings, fatigue, or irritability might be signs that something’s missing.

  3. Have I made this sustainable?

  Are your meals enjoyable and doable long-term? Would you serve them to a friend?

  Health isn’t about restriction. It’s about connection — to your body, your environment, and your everyday choices. A vegetarian diet can absolutely support that—but only if it’s rooted in nourishment, not just identity.

  Final thoughts

  Going vegetarian taught me that health doesn’t come from a label — it comes from how you live within it. I had to unlearn some food myths, face my own assumptions, and relearn how to build a plate that actually supports me.

  But once I stopped treating vegetarianism like a shortcut and started treating it like a skill, everything shifted. My body thanked me. My energy returned. And food, again, became something that helped me feel alive—not just “good.”

  So if your plant-based journey doesn’t feel like what you imagined—don’t give up. Adjust. Get curious. Tune in.

  And know that with the right changes, the health you’re hoping for is absolutely within reach.

https://vegoutmag.com/lifestyle/nat-going-vegan-helped-me-sleep-better-heres-what-actually-changed-in-my-routine/