Sleep and Gut Health: A Powerful Connection

Sleep is one of my favorite topics, especially because it impacts just about everything—just like gut health. What’s even more fascinating is how closely linked these two are: your gut health affects your sleep, and in turn, the quality of your sleep influences your gut!

Sleep has been a struggle for me in recent years, especially as I entered perimenopause. I wish I had known five years ago about the role of declining progesterone in sleep quality. Since starting a progestin supplement, I’ve been sleeping through the night, and it’s been an absolute game changer.

But for now, let’s dive into how your gut health is tied to your sleep—and vice versa.

Gut Health and Sleep: A Two-Way Street

Your gut is home to trillions of bacteria—your microbiome—and maintaining a balanced microbiome is essential for your overall health. This includes your mood, brain function, heart health, digestion, your immune system… And sleep! 

The relationship between your gut and sleep is a two-way street. What happens in your gut affects your sleep, and the amount and quality of your sleep can also impact your gut. Scientists are learning more about this connection every day. One key way your gut influences sleep is through hormone production. Many hormones, such as melatonin, are either produced in your gut or influenced by the processes happening there. Melatonin, for example, plays a critical role in regulating your sleep-wake cycle.

But that’s not all! Hormones like serotonin and dopamine—often called your “feel-good” hormones—are also tied to your gut. If your microbiome is out of balance due to stress, poor diet, or medications like antibiotics, it can disrupt these hormones and your sleep patterns.

Why Sleep Matters for Gut Health

Not getting enough sleep can throw your gut health off balance. When you cut back on sleep, it can lower the number of good bacteria in your gut, leading to a cascade of other health issues. Likewise, poor gut health can make it harder for you to get restorative sleep. It’s a cycle that reinforces itself, so paying attention to both your sleep and gut health is crucial.

Tips for a Better Night’s Sleep

If you’ve been struggling with sleep, refining your bedtime routine can make a huge difference. To help you streamline your evenings, here are some simple tips from the National Institutes of Health:

1.  Stick to a consistent sleep schedule. Go to bed and wake up at the same time every day. Your body loves routine and will respond well to a regular sleep pattern.
2.  Avoid working out within 2-3 hours of bedtime. Exercise can leave you feeling energized, which makes it harder to fall asleep if done too close to bedtime.
3.  Steer clear of late-night eating and alcohol. Eating right before bed or drinking alcohol after dinner can disrupt your sleep. Alcohol may help you fall asleep initially, but it keeps you in the lighter stages of sleep all night.
4.  No caffeine in the afternoon or evening. Did you know it can take up to 8 hours for caffeine to fully leave your system? Avoid caffeine later in the day to ensure it doesn’t interfere with your sleep.
5.  Check your medications. Some medications (especially those for coughs, colds, or allergies) contain ingredients that stimulate your system and keep you awake.
6.  Take a warm bath or shower before bed. As your body cools down afterward, it can help you feel drowsy and ready for sleep.
7.  Avoid blue light from screens. The blue light emitted from your TV, phone, or other devices can interfere with your body’s natural sleep signals. If you must use a device, install a blue light filter or use the built-in filter on your phone or tablet.
8.  Declutter your bedroom. A clean, distraction-free environment can make a big difference in how well you sleep. Ensure your room is dark, quiet, and comfortable.
9.  Make a to-do list for tomorrow. Writing down your tasks for the next day can help ease your mind and prevent you from worrying about forgetting things while you try to fall asleep.
10.  Get outside. Exposure to natural light will help your body regulate its circadian rhythms. 

The Bigger Picture: Sleep and Your Health

As you can see, everything is interconnected—your diet, exercise, gut health, and sleep. Each one impacts the others. Prioritizing sleep is a key part of taking care of your whole self. And if you want to take your sleep habits to the next level, be sure to download my Free Sleep Guide for even more tips and strategies.