Have you ever suffered from the symptoms of lack of sleep, fatigue, brain fog, and irritability? If so, you are not alone. Approximately 50 to 70 million Americans have chronic (ongoing) sleep disorders.
The NIH defines sleep deprivation as a condition of not getting enough sleep. Sleep deficiency means sleeping at the wrong time of day, not sleeping well and sleep disorders.
Did you know your diet and your gut affect the quality and quantity of your sleep?
What is the gut microbiome?
Billions of microorganisms live in our intestines, comprising the gut microbiome. (Including bacteria, yeast, viruses and parasites.) The diversity, or different kinds of microorganisms in your gut, is just as important as the sheer numbers. These residents in your colon perform very important functions. For example, digestion, hormone release control, immunity, brain and heart health, and blood sugar control.
Each person’s gut microbiome is unique. Factors that determine the make-up of yours are geographic area, medications, stress, your age, and your diet. The more diverse your gut microbiome, the better.
One of the fundamental ways of controlling the diversity of your microbiome is diet. The standard American diet (or SAD) high in sugar and refined carbohydrates is detrimental to a diverse gut microbiome. Eating a variety of foods, including fruit and vegetables, encourages a healthy one.
The latest evidence points to the extreme importance of a healthy and diverse gut microbiome.
How are the gut microbiome and sleep related?
The relationship between the gut microbiome and sleep is far-reaching and complex.
The gut is called “the second brain.” Through the vagus nerve, bidirectional messages connect the brain to the gut, called the gut-brain axis. The gut microbiome influences this communication in various ways.
Disruption in sleep changes the diversity of the gut microbiome. Current research shows that the gut microbiome regulates the circadian rhythm, the sleep-wake cycle and hormones that regulate sleep.
In addition, a recent study showed positive correlations between higher gut microbiome diversity and increased sleep efficiency and total sleep time.
More research is ongoing to investigate the relationship between the gut microbiome and sleep.
How can I improve my sleep?
Eat foods high in prebiotic fiber
Recent research found foods containing prebiotic fiber reduce stress and improve sleep. However, more studies on humans are ongoing.
Prebiotics (undigested fiber) supply food for the microorganisms in the gut. Do not confuse with probiotics, which are sources of the actual bacteria in our gut. Foods high in prebiotic fiber include:
- chicory root
- Jerusalem artichoke
- dandelion greens
- raw garlic
- leeks
- onions
- asparagus
- wheat bran
- bananas (especially green)
- apples
- flaxseeds
- jicama
- whole grains such as barley and rolled oats
Prebiotic supplements are also available.
Cut out sugar
This study showed how diets low in fiber, high in saturated fats and high in sugar caused less restorative sleep.
Sugar disrupts sleep by stimulating cravings leading to late night eating and snacking. Therefore, it becomes a vicious cycle, difficult to break because lack of sleep interferes with insulin’s regulation of blood sugar.
Sugar also interferes with sleep by increasing inflammation, which causes pain, stiffness, and hormonal changes to cause stress and insomnia.
Finally, sugar has a negative impact on the diversity of the gut microbiome, as already mentioned.
Eat a small snack before bedtime
You may have heard not to eat three hours before going to bed. But it’s important not to go to bed hungry either.
A small snack eaten 90 minutes to 1 hour before bed to maintain your blood sugar level will help you get to sleep faster. Aim for around 200 calories. Try combining a small amount of protein with a complex carbohydrate. Here are a few examples: banana with Greek yogurt, a small amount of peanut butter or cheese on whole grain bread or cracker, or oatmeal with fruit or a touch of honey.
Notes
For more information on the human microbiome, or microbiota, check out this website.
Any information on this Website is provided for educational purposes only and is not intended as a substitute for the advice provided by a healthcare professional.
Please talk to your healthcare provider if you suffer from chronic sleep deprivation or deficiency.
Wow! I am amazed at the level of information in your articles. They’re so helpful. Thank you!
Thanks for reading, Carly! I appreciate your comment.