Sleep and gut health are more intertwined than you might realize. Emerging research suggests the state of our gut biome can significantly impact our sleep quality. By contrast, sleep quality can influence the viability and diversity of beneficial gut flora. Discovering the relationship between the two can help us better understand how to improve our sleep quality and digestive health.
Understanding the Gut-Sleep Connection
The gut microbiome is critical in many body processes, including digestion, immunity and mood regulation. Recent studies have highlighted its importance regarding sleep. We now know quality sleep is about more than having the perfect ambiance.
The Sleep Foundation published a study in 2023 that discovered certain gut bacteria are directly correlated to sleep-related phenotypes. In plain terms, this study suggests a relationship between gut flora and sleep patterns. Moreover, irregular sleep patterns can disrupt the gut biome. A recent study from King’s College London observed that even a 90-minute difference in sleep timing could significantly impact gut bacteria.
Enhancing Gut Health for Better Sleep
If you’re worried about your sleep, you’re not alone. Most of us don’t get the quality sleep we need, often only making it through the day in a caffeine-ridden fog. A lack of quality sleep can impact every area of your life, including personal and professional.
Improving gut health is a powerful way to enhance your sleep. The good news is that you can see improvements through daily habits. A diverse gut biome is critical for regulating transmitters like GABA and serotonin, both vital for sleep-wake cycles.
An imbalanced gut, dysbiosis, can lead to systemic inflammation and spikes in stress hormones. Roughly 90% of serotonin is produced in the gut. Maintaining a healthy gut supports your body’s natural processes and sleep patterns. It doesn’t take much work; small, intentional changes can lead to better sleep over time.
Better Dietary Choices
A proper diet is vital for gut health and sleep. Gut bacteria thrive on what you feed them. Plant-based foods are one of the best choices to increase microbial diversity. A diet rich in fiber, fruits, vegetables, and fermented foods can help promote the growth of good flora. Prebiotics and probiotics are especially beneficial in foods like garlic, onions and yogurt. Add these to your diet:
- Kefir
- Kimchi
- Sauerkraut
- Leeks
- Steel cut oats
- Bananas
Magnesium in leafy greens, pumpkin seeds and almonds can help relax your muscles and promote melatonin production. For the best results, eat them a couple of hours before bed. Tryptophan, an amino acid, helps increase serotonin production. To gain this benefit, eat turkey, eggs and cottage cheese. Finally, your diet should include healthy omega-3 fatty acids. They reduce inflammation and support melatonin production. You can find them in salmon and other wholesome, fatty fish.
Sleep Consistency
One night, you go to bed at 10:00 pm, and the next, you crash after 3:00 am. This sleep schedule does not support your natural circadian rhythms or good gut health. Working towards a solution is essential if your sleep schedule is out of whack. Sleeping and waking on the same schedule can do wonders for gut health and help you sleep more deeply.
While it’s easy to get off schedule on the weekends, disturbing your body’s internal clock can interfere with melatonin production. A lack of melatonin makes it much harder to go to sleep. Your gut health falls in line when your body has a regular routine.
Stress Management
Our lives are busier than ever, often equating to high stress levels. Chronic stress can wreak havoc on your gut, destroying beneficial bacteria. You can practice stress management with meditation, deep breathing and regular exercise. Sinking into your bed will feel even better after a stress reduction exercise. Consider these stress-reducing habits:
- Daily walks or light exercise
- Mindful practices
- Progressive muscle relaxation
- Meaningful connections with others
- Spending time outdoors
Stay Hydrated and Limit Alcohol
Hydration also plays a vital role in digestive health. Water helps maintain the mucosal lining of the digestive system and supports a proper bacterial balance. Try to drink water consistently throughout the day, and stop drinking before bedtime to avoid being woken by your bladder.
Alcohol, on the other hand, disrupts your gut balance and can impede restful sleep. Consumption hinders REM sleep, too. Waking up tired is a common occurrence without deep REM sleep. Limiting alcohol consumption can improve your gut and sleep.
Ditch Processed Foods
Reducing your intake of highly processed, high-sugar foods can help prevent harmful bacteria from taking over your gut. Change your morning routine from stopping at the donut shop to enjoying a healthy, protein-filled smoothie.
Creating a Sleep-Conducive Environment
Where you sleep matters. Beyond diet and lifestyle changes, upgrading your bedroom space can make a significant difference.
Adding Supportive Pillows
For extra support, browse memory foam pillows that will conform to your head and neck. They provide optimal support and alignment, helping promote uninterrupted sleep and maximum comfort. Be sure to choose various sizes for sleeping in different positions.
Source: Nestl by Sleetpone Adjustable Bed Base | CityMattress.com
Adjustable Beds
A customized sleep solution, like an adjustable bed, allows you to find the most comfortable position for optimal sleep. Adjustable models can also alleviate back pain, acid reflux and snoring to help you sleep better.
Ultra Plush Mattress
There is nothing like sleeping on an ultra plush mattress, cradled in comfort that feels like a cloud! These beds offer the ideal balance between comfort and support. They hug every curve of your body, enhancing comfort and leading to deeper, more effective sleep.
Antimicrobial Bed Sheets
The benefits of antimicrobial bed sheets include inhibiting the growth of fungi, bacteria and other microorganisms. Your sheets will feel clean, and you can rest easy knowing they are.
Embracing Holistic Sleep Health
Achieving better sleep involves much more than the number of hours you spend in bed. Although a comfy mattress is a good start, you must look beyond that and towards your internal health. It turns out that nurturing your gut health through diet and lifestyle changes can profoundly impact sleep. Understanding and embracing a few changes can make a big difference in your sleep quality and how you feel when waking.
Your daily habits determine gut health, from eating a fiber and probiotic-rich diet to practicing mindfulness. In addition to dietary and lifestyle choices, consider upgrading your bedroom. Creating the right environment, with the perfect pillows and mattress support, can help you slip into dreamland and stay there longer.