A look at how the two affect each other in unusual and complex ways

There’s been a lot of chatter about the gut-brain axis (see our article on that here) over the past several years. Recently, a slice of that discussion has come to the forefront – the gut sleep interplay. It goes beyond when and what to eat. Research shows that our gut microbiota may affect sleep physiology, including quality and efficiency, and play a role in developing sleep disorders including insomnia.

Sleep is a rare commodity. According to the National Center for Biotechnology Information, more than 33% of adults in the US get less than seven hours of sleep per night, with NHLBI noting that up to 70 million people experience ongoing sleep disorders. America’s problem with sleep isn’t affecting only health – the economic impact due to lack of sleep is an estimated $411 billion.

We all know what a night of too little sleep feels like. We’re a little groggy, not as focused, and might experience minor headaches or body aches. But the long-term effects of chronic sleep loss may be more serious. Studies have shown that lack of sleep is associated with a wide range of lifestyles diseases and conditions including cardiovascular disease and hypertension, obesity, diabetes, increased anxiety and depressive symptoms, and increased alcohol intake.

But sleep can be elusive. We work long hours, are attached to our mobile devices, and have increased levels of stress. But the sobering reality of how lack of sleep affects the body should tell us that it’s time to put some serious effort into claiming some sleep.

The key to this might be the gut microbiome.

The human body is finely tuned to circadian rhythms, an internal body clock that regulates hormonal activity, body temperature, and sleep/wake cycles. Our gut microbiota, it turns out, have their own circadian rhythms, experiencing cyclical changes that correspond to food intake, the overall diet, biological clock, and gender. And when we are sleep deprived, the levels of certain probiotic microorganisms may fluctuate, causing a loss of gut diversity.

But it’s not one leading to the other, but more a dynamic interaction. Think of it as a chicken or egg situation. Gut microbiota influence and are influenced by the circadian clock and chromatin organization, and are entangled with clock circadian regulators, or clock genes, protein coding genes that have been implicated in depression and delayed sleep phase disorder. Researchers have also observed that certain microbiota are associated with increased sleep efficiency, with gut diversity linked to longer sleep times and increased efficiency.

It would stand to reason then that our approach to sleep should be two-fold – 1) support gut health and correct gut dysbiosis and 2) adopt lifestyle patterns that promote high quality and efficiency sleep.

Following a gut-positive lifestyle is one of the foundations to getting a good night’s sleep. That includes including foods in your diet that are high in fiber, as well as prebiotics, and probiotics, either as food or supplements, as well as various lifestyle approaches. For more on that, check out our article on steps to take for a healthy gut (and yes, good sleep is one of them!).

The second pillar is being sleep-friendly. That starts in the morning and goes throughout the day and into the evening. Ways to promote high-quality sleep include:

• Stay consistent with your sleep schedule. The human body is fantastic at acclimating and having a consistent sleep/wake cycle allows it to adjust and become the norm.
• Unplug from the digital world ninety minutes before bedtime. The blue light in our phones and other mobile devices inhibits the production of melatonin, a hormone that plays a role in sleep.
• Make your bedroom your sleep sanctuary. Our brains love to make associations, which is why your bedroom should primarily be about sleeping. That means TV watching, late night snacks, and TikTok scrolling should be relegated to other places.
• Eat your last meal three hours before bedtime. Having a large meal too close to bedtime can interrupt sleep. Three hours is the perfect amount of time to allow for digestion without going to bed hungry. If you’re trying to build muscle, an exception is to have a light protein-rich snack, like a protein shake, before bed.
• Determine your chronotype. Based on Nathaniel Kleitman’s work, chronotypes refer to a person’s inclination to sleep at specific times. We’re all familiar with the morning lark and night owl distinction, even though most people fall somewhere in between. Knowing your chronotype helps to optimize your sleep/wake schedule.
• Get active, stay active. Being physically active during the day can make it easier to fall asleep. That doesn’t have to mean hardcore exercise. A vigorous walk can do the trick too.
• Try a melatonin supplement. The body naturally produces melatonin in response to darkness. Studies have shown positive effects in melatonin supplementation and improving outcomes for insomnia. The dosage range is 1-5 milligrams, taken two hours before bed.
• Reduce stress. Stress and anxiety are associated with negative sleep outcomes. Take up gentle practices such as restorative yoga, deep breathing, or listening to soothing music before bed. You can also take an adaptogen such as Siberian ginseng, rhodiola, or ashwagandha. These herbs work to reduce stress and optimize body functions.

The more we learn about the gut microbiome, the more critical it seems to be for health. By nourishing the gut microbiome, and taking the time to nurture sleep, we’re committing ourselves to wellness in all aspects of our lives.