How gut flora improves or disrupt sleep
So you think sleep is all about the brain? Think again. Your gut flora also has a say. And it has a lot to say.
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If you’re not sleeping well, your gut bacteria might be to blame. Your gut microbiota, the billions of microorganisms living in your gut, is in constant communication with your brain, and this conversation directly affects the quality of your sleep. 1
Studies continue to reveal links between gut microbiota, the brain, and sleep. For example:
- insomniacs and people with sleep apnea have less diverse gut flora;
- night shifts and jet lag are often associated with increased intestinal permeability and inflammation;
- and imbalances in the gut microbiota are observed in several disorders frequently linked to poor sleep (depression, Parkinson’s, Alzheimer’s); etc.
But that’s not all: gut bacteria also act on the vagus nerve—a direct connection between the gut and the brain—and influence the brain regions associated with sleep. A stressed microbiota means a frazzled brain and a sleepless night ahead.
The third communication pathway is inflammation. Poor sleep triggers an inflammatory reaction in the gut, which weakens its lining and, in turn, affects the nervous system, including the brain.
Thus, the gut-brain axis enables two-way communication, creating the risk of a vicious circle that can take a toll on your nights.
1 in 10 Insomnia affects 1 in 10 adults. ²
2 in 10 adults experience occasional symptoms of insomnia. ²
Anti-insomnia bacteria?
How can you return to restful sleep? Since traditional sleeping pills come with a list of side effects as long as a sleepless night, researchers are looking to the microbiota for novel treatments.
- (sidenote: Probiotics Live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. FAO/OMS, Joint Food and Agriculture Organization of the United Nations/ World Health Organization. Working Group. Report on drafting guidelines for the evaluation of probiotics in food, 2002. Hill C, Guarner F, Reid G, et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014;11(8):506-514. ) such as Lactobacillus and Bifidobacterium have shown promising results in people with insomnia.
- (sidenote: Prebiotics Prebiotics are specific indigestible dietary fibres which have effects that are favourable to health. They are used selectively by the beneficial micro-organisms in the microbiota of individuals. Specific products combining probiotics and prebiotics are known as symbiotics. Gibson GR, Hutkins R, Sanders ME, et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017;14(8):491-502. Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017;9(9):1021. ) are known to prolong deep sleep.
- Prebiotics and (sidenote: симбиотические Тесная и взаимовыгодная связь между двумя или более организмами ) (prebiotics + probiotics) can improve perceived sleep quality and extend deep sleep phases.
- In severe cases, (sidenote: Fecal Microbiota Transplantation (FMT) A therapeutic procedure to restore the gut microbiota by transferring fecal bacteria from a healthy donor to a recipient. ) offers promising remission rates, particularly in patients with long COVID.
Thus, personalized sleep medicine may one day pass through your gut.
In the meantime, eating well, especially fiber-rich foods, means nourishing your gut microbiota and increasing the odds you’ll get a good night’s sleep. Ultimately, it may be true that those who eat well, sleep well.
