A good night’s sleep can make everything feel a little easier. We think more clearly, have more energy and often feel better equipped to deal with whatever the day brings. But while we usually think about sleep as something controlled by the brain, there is another part of the body worth considering: the gut. Research is increasingly exploring the relationship between the gut microbiome and sleep, and it appears to be a two way relationship. The health and diversity of the bacteria living in your gut may influence aspects of sleep, while your sleep patterns can also affect your gut microbiome.
What is the gut microbiome?
Your gut is home to trillions of microorganisms, including bacteria, fungi and other microbes. Together, these form your gut microbiome. Everyone's microbiome is different. It is influenced by factors including diet, lifestyle, age, medication, stress and sleep. A healthy and diverse microbiome is thought to be important for maintaining a resilient gut environment.
How could the gut influence sleep?
The gut and brain are in constant communication through what is known as the gut brain axis. Some of the substances produced by gut bacteria are involved in processes that may influence the brain and sleep. For example, certain gut microbes can interact with tryptophan, an amino acid found in foods, as it moves through pathways involved in serotonin and melatonin production. Both serotonin and melatonin have important roles in sleep regulation. Gut bacteria also produce compounds called short chain fatty acids. Researchers are investigating how these compounds may influence circadian rhythms and sleep. It is important to remember that this is an evolving area of research. The relationship is complex and we cannot say that having a particular type of bacteria will automatically give you better sleep.
Sleep affects the gut too, the relationship works both ways. Research suggests that sleep quality and duration may influence the diversity and composition of the gut microbiome. In turn, differences in the microbiome may be associated with sleep patterns. This is one reason why looking after your gut should not be viewed as something separate from looking after the rest of your health.
Simple ways to support your gut and sleep
There is no single solution for better sleep. Instead, think about the small habits that you can build into your everyday routine.
Try to:
● Eat a varied diet containing plenty of plants and fibre
● Keep your bedtime and wake time relatively consistent
● Stay physically active during the day
● Give yourself time to wind down before bed
● Limit caffeine later in the day
● Look after your gut with a consistent daily routine
Your gut does not exist in isolation. It is part of a much bigger picture involving your brain, hormones, immune system, metabolism and sleep. Sometimes, supporting your wellbeing starts with looking at the whole picture rather than focusing on one symptom.
If supporting your gut is something you would like to make part of your everyday routine, Symprove provides a simple morning ritual containing billions of live and active bacteria. It is recommended to take a 70ml shot on an empty stomach and leave 10 minutes before eating or drinking.