• Chronic inflammation caused by an imbalanced gut stresses the nervous system, making it harder to relax.
• Six actionable tips, including fiber-rich diets, probiotics, and hydration, can improve gut health and sleep quality.
• Late-night eating and processed foods are major culprits in disrupting sleep and gut health.
Microbiome health determines sleep quality
The secret to a good night’s sleep might not be in your bedtime routine or a fancy mattress — it could be in your gut. Emerging research and expert insights reveal that the health of your gut microbiome plays a pivotal role in regulating sleep, mood, and overall well-being. Sam Tejada, author of How to Win in Modern Wellness, explains that the gut-brain connection is so profound that an unhealthy gut can sabotage even the most disciplined sleep habits.
“Your gut and brain are deeply connected. Poor gut health can be a major contributor to sleep disturbances,” Tejada told The Post. While digestive issues like reflux or bloating are obvious culprits, he emphasizes that the problem runs deeper. An imbalanced gut can lead to chronic inflammation, which stresses the nervous system and leaves you feeling wired when it’s time to wind down.
But why does this matter now? In an era where sleep disorders are on the rise and chronic health conditions linked to poor sleep — such as diabetes, heart disease, and depression — are becoming increasingly prevalent, understanding the gut-sleep connection could be a game-changer.
The gut-sleep connection: more than just digestion
The gut is often called the “second brain” for good reason. About 90% of serotonin, the neurotransmitter that converts into melatonin (the sleep hormone), is produced in the gut. “If your gut is unhealthy, it’s difficult to absorb the nutrients from foods or supplements, and it can disrupt serotonin levels and, in turn, melatonin production,” Tejada explained.
This disruption doesn’t just leave you tossing and turning — it can have cascading effects on your health. Chronic sleep deprivation is linked to impaired cognitive function, weakened immunity, and increased inflammation, which can pave the way for a host of chronic diseases.
Recent studies have also highlighted the gut’s role in regulating circadian rhythms. Certain gut bacteria produce neurotransmitters that support deep sleep, while an imbalanced microbiome can throw these rhythms out of sync. For example, a 2022 study from Clarkson University found a possible link between gut health and personality traits, suggesting that the gut’s influence extends far beyond digestion.
Six ways to heal your gut for better sleep
1. Get more fiber
Fiber-rich foods like fruits, vegetables, garlic, onions, and asparagus feed beneficial gut bacteria and support digestion. Despite its importance, only 7% of Americans meet the recommended daily fiber intake. Fiber also stabilizes blood sugar levels, promotes heart health, and aids in weight management.
2. Start a probiotic regimen
Probiotics, found in foods like yogurt and supplements, help balance gut bacteria, reduce inflammation, and improve serotonin production. Research has shown that certain strains of gut bacteria, often prevalent in low-fiber, high-sugar diets, may even contribute to early-onset bowel cancer.
3. Limit processed foods and sugar
Processed foods and sugar feed harmful bacteria and increase gut inflammation, disrupting sleep. A 2023 study found that diets high in sugar and saturated fats led to poor sleep quality, with participants exhibiting less slow-wave sleep activity.
4. Get a functional health report
A functional health report, which synthesizes lab test results, can identify gut imbalances and recommend targeted interventions. “It can help support gut repair and nutrient absorption,” Tejada said.
5. Hydrate properly
Staying hydrated is crucial for digestion and relaxation. While the “eight glasses a day” rule is a good starting point, some experts recommend drinking half your body weight in ounces of water daily. However, drinking water before bed can disrupt sleep, so it's best to hydrate earlier in the day.
6. Reduce late-night eating
Late-night meals disrupt circadian rhythms and digestion, making it harder to fall asleep. A 2023 study found that eating after 9 p.m. increased stroke risk by 28%. Experts suggest finishing your last meal by 7 p.m. to align with your body’s natural rhythms.
The gut-sleep connection isn’t a new concept — traditional healing systems like Ayurveda and Traditional Chinese Medicine have long emphasized the importance of gut health for overall well-being. However, modern science is now catching up, revealing the intricate mechanisms behind this ancient wisdom.
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