In our pursuit of better sleep, we often focus on creating the ideal sleep environment, establishing bedtime routines, or even trying various sleep aids. However, one crucial factor that might not be on your radar is your gut health.
Let’s explore the relationship between gut health and sleep.
Can Gut Health Affect Sleep?
Yes! The gut microbiome, consisting of trillions of microbes residing in our digestive tract, plays a crucial role in various aspects of our health, including digestion, immune function, and even mental well-being. Emerging studies have revealed a bidirectional relationship between gut health and sleep.
Certain bacteria types — specifically Lachnospiraceae UCG004 and Odoribacter — promoted longer sleep. Other types of bacteria — Selenomonadales and Negativicutes — increased the risk of insomnia. The study also noted that “an abundance of Ruminococcus torques is linked to an increased risk of snoring, while Senegalimassilia may decrease this risk.”
Due to the two-way relationship between sleep and gut health, sleep experts note that many factors that impact your sleep will also impact your gut health — and vice versa. For example, stress, exercise, processed foods, alcohol, and caffeine.
Gut Health and Circadian Rhythm
The gut microbiota follows a circadian rhythm, mirroring our sleep-wake cycle. Disruptions in this rhythm, often caused by factors like irregular eating patterns or shift work, can adversely affect both gut health and sleep quality.
Studies suggest that maintaining a healthy circadian rhythm through consistent sleep and meal times can positively influence gut microbial diversity and function.
Promoting Better Sleep Through Gut Health
Given the relationship between gut health and sleep, optimizing your gut microbiome can be a valuable strategy for enhancing sleep quality. Here are some tips to promote better sleep habits by nurturing your gut health.
Prioritize a Balanced Diet
- Incorporate fiber-rich foods like fruits, vegetables, whole grains, and legumes into your diet to support diverse gut bacteria.
- Include probiotic-rich foods like yogurt, kefir, kimchi, and sauerkraut to introduce beneficial bacteria into your gut and minimize pain and bloating at night.
- Avoid highly-processed and high-fat foods, which can have a negative impact on your microbiome.
Maintain Consistent Meal Times
- Stick to regular meal times to support your body's circadian rhythm and promote a healthy gut-brain axis.
- Consider packing healthy, on-the-go snacks if your schedule doesn’t allow for consistent meal times.
- Avoid late-night eating and “midnight snacks,” as these can disrupt digestion and interfere with sleep.
Manage Stress and Anxiety
- Practice stress-reducing mindfulness exercises such as meditation, deep breathing exercises, and journaling to support a healthy gut-brain axis and improve sleep quality.
- Exercise consistently to help relieve stress naturally and improve sleep quality.
Prioritize Sleep Hygiene
- Establish a consistent sleep schedule and sleeping patterns, aiming for 7-9 hours of quality sleep each night.
- Put your phone on silent and stop scrolling at least an hour before bedtime.
- Create a relaxing bedtime routine to signal to your body that it's time to wind down, such as taking a warm bath, completing a skincare routine, reading a book, or practicing gentle stretching.
- Invest in high-quality pillows, light-blocking curtains, white noise machines, and more to support good sleep.
Try Supplements
- Supplements like Melatonin and Magnesium have been shown to help improve sleep quality and habits.
- Somaya Life, the world’s first anthrobiotic, goes beyond a typical probiotic with 10 Smart StrainsTM of good bacteria chosen to help support gut health, which has a bidirectional connection to sleep.
Improve Your Sleep Habits Naturally
By nurturing your gut health and implementing these sleep-promoting habits, you can harness the powerful connection between gut health and sleep to achieve more restful and rejuvenating nights.
Remember, cultivating a healthy gut microbiome is beneficial for digestion, and essential for supporting optimal sleep and overall well-being. So, the next time you're striving for better sleep, don't forget to pay attention to your gut!
