The range of microbes in your gut is called your gut microbiome. Researchers have found that the diversity of your microbiota, or the variety of different kinds of bacteria in the gut, is linked to your sleep efficiency and quality. A 2019 study found that people with a more diverse and healthy gut had a higher total sleep time and spent less time lying awake in bed at night. They also had better sleep efficiency, meaning they woke up less often and were able to get back to sleep more quickly. [Sources: 4, 6, 7]
Microbe-rich Gut and Sleep Quality.
This research study also found that a diverse microbe-rich gut had more of a positive effect on sleep than a less-diverse one. This information suggests that probiotics and other types of dietary changes could have the potential to improve your sleep. However, more research is needed to fully understand the relationship between a healthy gut and sleep. Other studies have also found a reduction in sleep when the gut is infected with bacteria. The gut is the largest and most complex of all the intestinal microbiomes, and it is responsible for a wide range of functions. [Sources: 4, 13]
microorganisms impact on different body systems
It is no surprise that these microorganisms have an impact on different body systems, including the digestive health, immune system, mood, and general metabolism. There is plenty of research linking gut bacteria to your overall health and well-being, and researchers are continuing to learn more about how these things are interconnected. Insufficient sleep can lead to changes in your gut bacteria, which in turn can affect your sleep and well-being. It is important to note that sleep is not the only factor that can influence your gut health. [Sources: 4, 8, 11]
Your Nutrition and Your Gut Health
Research has shown that the way you eat, your schedule, and your diet can all affect your guts natural balance. A shift in your sleep-wake cycle can also lead to issues with your digestive tract functions, such as problems with GERD and metabolic syndrome. As Professor Yanagisawa shares in this video, if you do not get enough sleep, your natural sleep and wake cycle can be disrupted. This can cause sleep loss, which can in turn lead to gastrointestinal diseases and problems with the digestive tract, and so on. [Sources: 4, 5, 6, 13]
Sleep Deprivation and Its Impact on Health
Poor sleep can lead to an endless cycle of health issues that can affect your mood and stress levels. Depression is one of the reasons insomnia is so common. Your microbiome is the makeup of the bacteria in your gut, or microbiota. The gut-brain connection is important for regulating your circadian rhythms, which are the internal and external cues that regulate your sleep cycle. Your gut can also influence your mood, eating, and stress, all of which can affect how well you sleep at night and how rested you feel during the day. [Sources: 3, 5, 7, 10]
Microbes in the gut and the production of serotonin & dopamine.
According to Michael Breus, a professor at the University of Tsukuba in Japan, your gut health has a direct effect on your normal sleep patterns. New research shows that the microbes in the gut produce sleep-regulating hormones, such as serotonin and dopamine. These are important chemical messengers in your brain. The microorganisms also produce neurochemicals such as acetylcholine that help to regulate your gut and brain. There is not much time or evidence, however, to determine how much time it takes for your gut bacteria to affect your sleep. [Sources: 3, 10, 12]
Probiotics and Prebiotics.
Probiotics are live bacteria that can help to promote favorable changes in your gut microbiome. Prebiotic, on the other hand, are nutrients that promote the growth of beneficial bacteria and improve the overall health of your gut. Food probiotics can be found in fermented foods, like miso and yogurt, as well as in whole grains and other foods. You can also get probiotic foods and supplements to help improve your sleep by eating more of these foods. Onions and garlic also play an important role in promoting good bacteria. [Sources: 0, 8, 9, 15]
The Benefits of probiotic-rich foods
The ultimate benefit of eating plenty of probiotic-rich foods like artichoke and garlic is that they can improve your immune health, which in turn reduces stress and promotes proper brain function and healthy sleep. A 2017 study from the University of Colorado supports this theory by demonstrating that sleep deprivation alters the gut microbeta in a way that can negatively affect sleep. The review also found that a healthy sleep microbiota is associated with overall psychological health. The researchers found that the amount of bacteria in the gut was significantly lower in people who had been sleep deprived, compared to those who had gotten a normal amount of sleep. This suggests that the sleep-deprivated gut microorganisms were not able to produce the hormones needed to regulate sleep. [Sources: 0, 8, 12]
gut bacteria, sleep efficiency, and overall health
Gut bacteria, sleep efficiency, and overall health
The experiment was conducted on 15 adults, and the results were not peer-reviewed, so it is not possible to draw sweeping conclusions. However, it is one possible avenue for exploring links between gut bacteria, sleep efficiency, and overall health. Regular sleep is of extra importance for jobs that require the ability to focus, such as members of the military and healthcare workers. The role, however, is not limited to these critical professions. Human volunteers have also been shown to have a healthier gut microbiome if they get regular sleep, which suggests that sleep plays a role. [Sources: 0, 1, 6]
Sufficient sleep and Gut Flora
In one particular study, researchers analyzed samples of 9 healthy volunteers gut flora5 over a 30-day period. The data showed that the participants gut bacteria population was significantly higher when they got sufficient sleep than when they did not. In another study, participants with insomnia disorder were asked to record their sleep behavior for two nights. The study found that the activity of their gut bacteria was significantly lower at night. Based on these findings, it seems that sufficient sleep may help to improve the gut microbes population. [Sources: 4, 6, 8]
The ZOE program is a diet and lifestyle-based programme that focuses on these factors and more. Another way to improve your gut bugs is to eat more prebiotic fibres. These fibres are found in plant-based foods and help to feed the gut bugs. By eating more of the right foods, you can increase the diversity of your gut bacteria, which can improve your sleep quality. There are three ways that gut bugs can affect your sleep. Through A diet that is good for your gut can also be good for sleep. [Sources: 6, 8]
The gut microbiome and brain functions
The gut microbiome produces substances that affect brain functions including sleep. These substances can also affect your stress levels, appetite, and mood disorders. The final way that gut microbes can affect sleep is through the things that they produce. People with imbalances in their gut bacteria are more likely to suffer from sleep disorders, according to a study published in the Journal of Psychiatry and Neuroscience. [Sources: 6, 11]
The regulation of the brains flow of epinephrine, which is responsible for a normal sleep cycle. The risk of toxins entering the blood. According to Michael Breus, there is a strong connection between good sleep and good gut bacteria. Scientific studies have shown that one particular bacteria, Lactobacillus, can make a difference. By taking probiotics, you can improve your gut barrier, which can help to reduce sleep loss, concentration, and more. [Sources: 2, 10, 14]
Sources:
[0]: https://www.everydayhealth.com/sleep/how-do-the-bacteria-in-my-gut-affect-my-sleep/
[1]: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6779243/
[2]: https://www.vogue.com/article/gut-digestive-health-best-expert-tips-nutritious-life-diet-sleep-stress-exercise-cleanse
[3]: https://www.medicalnewstoday.com/articles/how-gut-microbes-contribute-to-good-sleep
[4]: https://www.cleaneatingmag.com/clean-living/sleep-tips/your-gut-bacteria-could-be-keeping-you-awake/
[5]: https://myslumberyard.com/blog/the-gut-sleep-connection/
[6]: https://joinzoe.com/learn/gut-health-affects-sleep
[7]: https://www.risescience.com/blog/how-to-improve-gut-health-naturally
[8]: https://www.optibacprobiotics.com/learning-lab/in-depth/gut-health/bbc-truth-sleep-talks-gut-bacteria-prebiotics
[9]: https://www.healthline.com/health/gut-health
[10]: https://www.wellandgood.com/gut-health-affects-sleep/
[11]: https://atlasbiomed.com/blog/sleep-digestion-and-weight-gain/
[12]: https://balanceone.com/blogs/news/gut-health-and-insomnia
[13]: https://thesleepdoctor.com/physical-health/can-sleep-affect-digestion/
[14]: https://www.bulletproof.com/gut-health/sleep-gut-health/
[15]: https://www.mdanderson.org/cancerwise/how-to-improve-your-gut-health.h00-159538956.html