A good night’s sleep feels like a luxury when juggling the demands of work, family, and everything in between. And when you’ve spent the night tossing and turning, even small tasks can feel more challenging.
Most of us focus on bedtime routines or cutting back on screen time to fix our sleep. But what if the secret to better rest is actually in your gut? Research shows that your gut microbiome plays a big role in regulating sleep by managing hormones like serotonin and syncing your body’s internal clock.
Caring for your gut helps set the stage for more refreshing mornings—and quality sleep could give your gut a boost in return. This guide explores the science and offers simple steps to help you get the rest you need.
How your gut influences sleep
Your gut, home to trillions of microbes, is key to sleep quality. When disruptive microbes outnumber friendly ones, this can lead to inflammation and disruptions in your sleep patterns.
The gut-brain axis—a two-way communication network of nerves, hormones, and immune signals—connects your gut and brain. It influences mood, memory, and sleep regulation [1], [2]. This axis helps manage your sleep cycles by producing hormones and neurotransmitters like serotonin - a must for recharging.
Your gut makes about 90% of your body’s serotonin, which helps digestion. Serotonin is also needed to create melatonin, the hormone that controls your sleep-wake cycle. Your microbiome helps your brain make serotonin by supporting tryptophan metabolism and gut-brain signaling [3]. A healthy gut keeps these processes running smoothly, helping you get consistent, good-quality sleep.
The gut also supports critical early development in infants. A balanced microbiome strengthens the gut-brain axis, influencing neurodevelopment and the foundations of healthy sleep [4].
Certain gut bacteria, such as Lachnospiraceae, are linked to longer, more restorative sleep. Others, like Ruminococcus torques, are linked to snoring [5]. Research also shows a more diverse microbiome is tied to better sleep quality [6].
Gut bacteria can even influence circadian rhythms. Animal studies have shown that some microbes follow daily cycles, releasing signals that help regulate the body’s internal clock [7]. These microbial rhythms align with your sleep-wake cycle, reinforcing consistent and restful sleep.
How your sleep affects your gut
Your gut and sleep are in constant conversation. Just as your gut influences how well you sleep, the quality of your sleep has a big impact on your gut health. Lack of sleep takes a toll on your gut. From lower diversity to increased inflammation, here’s how a restless night can throw off your gut microbiome and overall health:
Diversity and composition changes
Sleep disruptions upset the delicate balance of microbes in your gut. Research shows poor sleep lowers gut microbiome diversity, a key marker of gut health [8]. In adults, good sleepers have more beneficial bacteria like Faecalibacterium prausnitzii. Poor sleep is tied to lower Bacteroides levels [3], [9].
Infants with a higher bacterial Maturation Index were more active and woke up more often at night [4]. In contrast, research links high Bifidobacterium levels to more restful sleep [10].
Circadian rhythm disruptions
Many gut microbes follow circadian rhythms, syncing their activity with your sleep-wake cycle. Sleep disruptions can upset this balance, increasing pro-inflammatory bacteria like Proteobacteria, which may worsen inflammation and weaken the gut barrier [11], [12].
Short-Chain Fatty Acid (SCFA) production
Sleep deprivation reduces the production of short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate, which are vital for gut health and controlling inflammation [9]. Lower SCFA levels are linked to a leaky gut, where harmful substances enter the bloodstream and trigger systemic inflammation. Sleep loss weakens the intestinal barrier by reducing protective proteins, such as mucin and tight junctions, compromising gut integrity [13].
Immune and inflammatory responses
Sleep deprivation increases pro-inflammatory cytokines like IL-6 and TNF-α, which can harm your gut microbiome [9]. A balanced gut helps control inflammation and supports immune health, highlighting how closely your sleep and gut are connected.
Sleep tips that make a difference
Simple habits—like setting your phone aside a few hours before bed—can help you drift off and stay asleep. Keep these tips in mind as you create a routine that supports your health.
Work with your body’s natural sleep-wake cycle
- Stick to a consistent bedtime: Create a relaxing evening routine and keep your bedroom dark, quiet, and cool.
- Limit evening stimulants: Cut back on caffeine and alcohol later in the day, as they can disrupt your sleep and gut health. Sip chamomile tea instead.
- Reduce screen time: Blue light from devices can delay melatonin release, making it harder to fall asleep.
- Get morning sunlight: Natural light helps set your body’s clock and supports healthy circadian rhythms.
- Time your meals: Eating near bedtime can disrupt gut activity and melatonin.
- Nap with intention: A short nap boosts memory and focus. Keep it under 30 minutes and avoid late-day naps to protect your sleep routine.
Stress less, sleep better
- Practice mindfulness: Manage stress with deep breathing, meditation, or yoga. Spending time outdoors can also lower cortisol levels and help reduce stress-related gut imbalances.
- Stay active: Regular physical activity, such as walking, cycling, or gentle yoga, supports gut health and improves sleep.
- Clear your mind before bed: If your thoughts race at bedtime, use a journal to process the day.
Gut-friendly foods
- Add prebiotic foods: Onions, garlic, and bananas feed good bacteria, helping make SCFAs that support melatonin.
- Incorporate fermented foods: Yogurt, kefir, and kimchi contain bacteria that improve gut diversity and enhance serotonin production.
- Limit processed foods and sugar: Poor diets impact the gut and sleep by lowering hormone levels and increasing inflammation.
Consider targeted supplements
- Probiotics: Bacteria like Lactobacillus and Bifidobacterium support sleep by boosting serotonin [14].
- Prebiotics: Non-digestible fibers help grow beneficial gut bacteria and improve sleep through SCFA production [14].
- Magnesium: This essential element supports slumber and gut health, especially if you struggle with insomnia or sluggish digestion [15].
Lifestyle hacks
- Track your habits: Use a journal or biohacks like an Oura Ring to monitor how specific foods, activities, or routines impact your sleep and digestion.
- Be mindful of alcohol: Alcohol can throw off your sleep patterns, so cutting back can help you rest better and support your gut health.
- Avoid late-night workouts: Intense exercise before bed can disrupt sleep patterns.
- Power down: Consider using an automatic Wi-Fi shutter to disconnect your home's internet at a set time. It’s a simple way to encourage everyone to wrap up their tasks and prioritize shut-eye.
Sleep tips for parents
Getting your little one to sleep better can feel like solving a mystery. These simple tips can help them (and the whole family) reach those peaceful dream states.
Support gut health early: Breastfeeding and introducing diverse, fiber-rich foods when starting solids can make a big impact. Friendly microbes like Bifidobacterium play a key role in digestion and supporting a baby’s sleep patterns [16], [17].
Follow a routine: Babies thrive on consistency. Bedtime habits help align their circadian rhythm with gut microbial activity. Warm baths, gentle rocking, and reading can signal it’s time to wind down. Regular feeding schedules also support their natural rhythms, promoting better gut health and sleep.
Focus on light: Natural light during the day and dim lighting at night help strengthen a baby’s circadian rhythm. This cycle aligns with gut microbial activity [18].
Consider probiotics: Sometimes, baby sleep struggles are linked to gut imbalances. A Baby Gut Health Test can reveal if your baby has low levels of helpful bacteria like Bifidobacterium or too many unfriendly ones like E. coli. Targeted probiotics can help restore balance.
Rest easy: a balanced gut for better sleep
Your gut affects everything from hormones that help you doze off to the internal clock that keeps you on schedule. And when your microbiome is balanced and thriving, you’re more likely to have fewer groggy mornings.
You can strengthen this connection by making small, intentional changes, like sticking to a sleep routine and managing stress.
Still tossing, turning, and scrolling at 2 a.m.? A Gut Health Test can help you spot imbalances that may be affecting your sleep. A Gut Health Test can help pinpoint imbalances that might affect your sleep. With personalized recommendations, you can make targeted tweaks to wake up refreshed, energized, and ready to take on the day.
