Sleep is sometimes disregarded when talking about health, although it is essential for controlling everything from digestion to immunity.
Did you know that the quality of your sleep and the bacteria in your stomach are correlated? The gut-brain axis, which connects the gut and brain, has a significant impact on the quality of sleep. The generation of serotonin and melatonin, two essential hormones for sound sleep, is supported by a healthy gut flora. The significance of gut health for deeper, better sleep is highlighted by the fact that imbalances can result in mood swings, insomnia, or fragmented sleep. Dr. Subramanian Natarajan, a distinguished figure in the realm of respiratory and sleep medicine at Remesleep, discusses the connection between gut health and sleep quality and overall health.
Additionally, Dr. Natarajan offers helpful advice on how to enhance your gut health and sleep, enabling you to comprehend the significant connection between your gut microbiota and sleep.
How does gut health affect one’s sleep quality?
Sleep is an essential time for your body to heal and rebalance, not merely to relax. The idea that your body shuts down when you sleep is a prevalent misunderstanding. Nonetheless, your body and brain are carrying out essential tasks for general health while you sleep, including boosting cognitive function, supporting immunological function, and regulating hormones.
According to research, getting too little sleep throws off your body’s natural cycles, which affects your mood, metabolism, and energy levels. Type 2 diabetes, heart disease, and obesity have all been related to chronic sleep deprivation.
So why is sleep important for your digestive system? The billions of bacteria, fungi, and viruses that make up your gut microbiome function in unison with you. Your gut microorganisms suffer when you don’t get enough sleep because they don’t have the time to recuperate and reset. This can cause imbalances that can exacerbate inflammation, stress hormones, and digestive pain.
Our dietary choices can also be influenced by fatigue. We are more likely to reach for a quick fix to boost our energy levels, so we might drink more coffee or opt for more processed, high-sugar, and high-fat foods to get us through that slump. This then reduces our overall intake of fiber, vitamins and minerals that the body and gut microbiome need to thrive.
The gut microbiome and sleep
Because it affects hormones like melatonin and serotonin, the gut microbiome is essential for controlling sleep. Better sleep patterns are supported by a diversified, balanced microbiome, whereas microbial imbalance can cause loss of appetite, inflammation, insomnia, anxiety, and poor sleep quality.
Let’s have a look at some of the potential disorders and their effect on sleep.
| Gut Health Issue | Effect on Sleep | Potential Sleep Disorders |
| Imbalanced microbiome (dysbiosis) | Reduces serotonin & melatonin production | Insomnia, poor sleep quality |
| Inflammation in the gut | Triggers an immune response and disrupts the circadian rhythm | Fragmented sleep, chronic fatigue |
| Poor nutrient absorption | Low magnesium & B vitamins are needed for relaxation | Difficulty falling asleep |
| Leaky gut syndrome | Increases stress hormones like cortisol | Anxiety-induced insomnia |
| Gut-brain axis disruption | Impairs mood regulation and REM sleep quality | Depression-linked hypersomnia or insomnia |
| Gastrointestinal discomfort (e.g., IBS) | Physical discomfort and pain interfere with sleep | Sleep maintenance insomnia, frequent night awakenings |
Maintaining a healthy gut is essential not just for digestion but also for restorative sleep. Addressing gut imbalances may significantly improve sleep quality and reduce the risk of sleep disorders.
The relation between gut imbalances and Insomnia
There are types of sleep disorders that affect our mental well-being and overall health. Insomnia is considered one of the most common disorders one may have heard about.
Sleep insomnia is a prevalent sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early, leading to daytime impairments such as fatigue and irritability.
Symptoms of insomnia
- Difficulty Falling Asleep
- Frequent Nighttime Awakenings
- Early Morning Waking
- Daytime Fatigue and Sleepiness
- Mood Disturbances
- Cognitive Impairment
- Increased Anxiety About Sleep
- Non-Restorative Sleep
Now, let’s understand the link between gut imbalances and sleep insomnia
- Even as little as 2 nights of poor sleep can start to cause changes in the gut microbiome. Studies show that inadequate sleep:
- Reduces the number of beneficial gut bacteria.
- Increases levels of pro-inflammatory compounds and heightens stress, both of which can lead to intestinal permeability (leaky gut).
Ways to improve your gut health to improve your sleep insomnia
Want to improve your sleep and your gut health to Learn the benefits of this 2-way relationship?
Here are some usable tips:
- Eat More Fiber-Rich Foods: Fiber-rich foods like bananas, garlic, asparagus, and Jerusalem artichokes feed good gut bacteria, which are essential for serotonin and melatonin production.
REMEDY: Include whole grains, lentils, chia seeds, leafy greens, and apples in your daily diet. - Add Probiotics to Your Routine. Probiotics support a balanced gut microbiome, promoting better mood and sleep regulation.
REMEDY: Eat fermented foods like yogurt, kefir, sauerkraut, or take a quality probiotic supplement. - Stay hydrated: Water supports digestion, nutrient absorption, and a healthy gut lining.
REMEDY: Drink 8–10 glasses of water daily; infuse with lemon or mint if preferred. - Eat Mindfully & Avoid Late Heavy Meals: Overeating late can cause indigestion and gut stress, affecting sleep quality.
REMEDY: Eat dinner 2–3 hours before bed, chew thoroughly, and avoid processed or spicy foods at night. - Limit Sugar and Ultra-Processed Foods: These foods promote gut inflammation and harm beneficial gut bacteria.
REMEDY: Reduce intake of sodas, pastries, fried foods, and refined carbs; choose whole, natural foods instead. - Try Gut-Healing Herbs and Teas: – Herbal teas can soothe the gut and calm the nervous system before bedtime.
REMEDY: Drink chamomile, ginger, or peppermint tea 1 hour before bed for gut comfort and relaxation. - Manage Stress to Calm the Gut-Brain Axis: – Chronic stress disrupts the gut microbiome and raises cortisol, making sleep difficult.
REMEDY: Practice meditation, deep breathing, journaling, or light evening yoga to wind down. - Supplement Smartly: Deficiencies in magnesium, B vitamins, and zinc can affect gut and sleep health.
REMEDY: Ask your doctor about supplements if your diet is lacking or if you’re frequently fatigued and sleepless. - Exercise Regularly: Moderate exercise supports gut motility and lowers stress, both essential for sound sleep.
REMEDY: Aim for 30 minutes of walking, cycling, or gentle stretching daily—avoid intense workouts close to bedtime.
There is a close relationship between intestinal health and sleep quality. Insomnia and even inflammation that exacerbates sleep apnea can result from an unbalanced gut that interferes with the generation of serotonin and melatonin. Sleep can be greatly enhanced by reestablishing gut equilibrium with a diet high in fiber and probiotics. Because it ensures proper airflow and uninterrupted sleep, CPAP therapy remains one of the best treatments for sleep apnea. At RemeSleep, we combine customized sleep treatments like CPAP therapy with holistic approaches to gut health to help patients overcome both insomnia and sleep apnea for deeper, more restful sleep and overall improved well-being.
Multidimensional approach to treatment
If you’re going through sleep disorders like insomnia and sleep apnea, there are certain ways to overcome them at Remesleep, such as
Sleep Studies—Our home-based sleep studies & polysomnography use cutting-edge FDA-approved devices that monitor 10+ parameters while you sleep to gather comprehensive info about your sleep patterns.
Medical management: We provide a range of treatment options for managing sleep apnea, such as CPAP and BiPAP machines and accessories, including rentals, ensuring effective management of sleep apnea with ongoing support from our team.
Pill-free insomnia treatment— Our experienced sleep therapists provide Cognitive Behavioral Therapy for Insomnia (CBT-I), which is the guideline-recommended treatment for insomnia by the American Academy of Sleep Medicine. We have supported many customers to get off their sleeping pills, too, in a holistic way.
Lifestyle & Nutrition Guidance: Lifestyle & nutrition play an important role in sleep quality. Eating right and managing weight are foundational elements to sleeping better. Our team of nutritionists supports the right long-term plans to manage your sleep.
Guided programs—Our sleep experts stay connected and monitor progress to provide an objective assessment of improvement. This ensures long-term adherence to treatment and improvement with a lower chance of relapse and recurrence of sleep issues
Surgical treatment—Our panel of ENT surgeons provides the right surgical treatment, such as uvulopalatopharyngoplasty (UPPP) and maxillomandibular advancement (MMA), for those cases that require more than medical treatment.
