We’ve all felt the grogginess, the grumpiness, and the irritability after a sleepless night. Late-night work and parties can sometimes disrupt your sleep patterns, but things take a turn when you do not get enough sleep for days. Feeling tired is only one side of the problem; did you know your gut pays the price for those lost hours of sleep?
If you’ve ever experienced stomach discomfort or a lack of appetite after a sleep-deprived night, it’s high time you understand the connection between sleep and gut health. This blog will dispel your doubts about how sleep affects gut health and help you master the secret recipe for a good night’s rest!
Sleep physiology and its connection to gut health
Sleep is like a relaxing pill, but little do we know that a complex array of processes occurs in our body even while we rest. These processes involve various stages and cycles, which, along with the body's internal clock, play a crucial role in regulating sleep and digestion.
Sleep is divided into two main phases: Rapid Eye Movement (REM) sleep and Non-REM (NREM) sleep.
- REM sleep: This stage is characterised by rapid eye movements, increased brain activity, and vivid dreams. While the exact function of REM sleep in digestion is not fully understood, it's believed to play a role in memory consolidation and emotional regulation, which can indirectly impact gut health.
- NREM sleep: This phase is further divided into three stages: light sleep, deep sleep, and slow-wave sleep. During NREM sleep, the body repairs tissues, including those in the digestive tract. Growth hormones are also released during this phase, aiding tissue repair and regeneration.
Have you ever noticed how you feel more alert in the morning and sleepy at night? That's your circadian rhythm at work. It's like a built-in alarm clock that helps regulate your sleep-wake cycle.
Just like your body knows when it's time to wake up and go to bed, it also knows when it's time to digest food. The circadian rhythm influences the release of digestive enzymes and hormones, ensuring your gut is ready to process your meals at the right time.
Two key processes within the circadian rhythm, Process S and Process C interact with gut health:
- Process S: This process promotes sleepiness and is influenced by factors like melatonin production. It also regulates the release of digestive hormones.
- Process C: This process promotes wakefulness and is influenced by light exposure. It can also affect the timing of meals and digestion.
Thus, sleep physiology can influence gut health. Disruptions to these processes can lead to various digestive issues, so you must prioritise quality sleep. Did you know lack of sleep can also disrupt your blood sugar levels? Listen to the video, where we explain the link between late-night sleep and blood sugar spikes.
Microbiome diversity and sleep quality
If lack of sleep affects gut health, shouldn’t you know how your gut microbiome plays a part in it? It’s no surprise that your gut hosts a vast community of microorganisms, but what’s fascinating is these tiny organisms have a say when it comes to sleep quality.
Studies have shown that the more the variety of microorganisms or beneficial bacteria, the more improved your sleep efficiency. So, individuals with a diverse microbiome tend to sleep better than those with a less diverse microbiome who might end up tossing and turning in their bed. Here’s how microbiome diversity impacts sleep:
- Neurotransmitter production: Certain bacteria in the gut produce neurotransmitters, such as serotonin, which helps regulate sleep-wake cycles. A diverse microbiome can ensure a steady supply of these neurotransmitters, promoting better sleep.
- Stress reduction: The gut microbiome can influence the body's stress response. When the microbiome is balanced, it can help reduce stress levels, which is essential for quality sleep.
- Inflammation modulation: Chronic inflammation can disrupt sleep. A diverse microbiome can help regulate inflammation, improving sleep quality.
Even though research is progressing in the area, changes to the gut microbiome can hamper the digestive process, thus jeopardising sound sleep. Nurturing a diverse gut microbiome through a healthy diet, probiotics, and other lifestyle factors may improve sleep quality and overall well-being. The Good Bug offers a range of daily probiotics and prebiotics to support your gut. Listen to our client testimonials and be assured of the product results!
How does lack of sleep affect gut health?
A sleepless night can ruin your day, and its impact on your gut is as significant as its effect on your mood. If you have a bloated stomach or gassy feeling when you wake up, do not shrug them off as a figment of your imagination. Maybe inadequate sleep may have triggered your gut issues!
Sleep deprivation can have far-reaching consequences for gut health, leading to a host of uncomfortable digestive symptoms. Let's explore how lack of sleep can affect gut health:
- Causes conditions like GERD and acid reflux: Disturbed sleep can increase the risk of conditions like gastroesophageal reflux disease (GERD) and its associated symptoms, such as acid reflux, heartburn, and indigestion. When you're tired, the lower esophageal sphincter (LES), a muscle acting like a valve between the oesophagus and stomach, may relax. It allows stomach acid to flow back into the oesophagus, causing a burning sensation.
If you’re facing any of the above symptoms and digestive troubles, it’s time to improve your sleep schedule. Since sleep affects gut health, let’s look for solutions by unwinding your sleep patterns and nurturing your gut!
Ways to improve your gut and sleep health
Now that you’re aware that the gut and sleep are two peas in a pod, you must be inspired to change your lifestyle and get in good shape. If lack of quality sleep can affect gut health, then an unhealthy gut can also impact your sleep patterns. They're interconnected, influencing each other in ways you might not even realise. By taking care of one, you're indirectly benefiting the other. So, let's explore some simple tips to nourish both your gut and sleep health:
- Limit eating before bedtime: Though food gets digested even while we sleep, the process occurs at a slower pace than when we’re awake. So, stuffing yourself with food just before bedtime is like doing double the work on your gut. Overeating can lead to indigestion, heartburn, and disrupted sleep. Aim to have your last meal a few hours before bedtime.
- Stick to a sleep schedule: Do you follow a regular bedtime routine? If not, your gut and sleep might be in for a topsy ride! Try to go to bed and wake up at the same time each day, even on weekends. This will help regulate your body's internal clock and promote better sleep quality.
- Choose your sleep position wisely: We know lying on the stomach is the most comfortable sleeping position. However, sleeping on your stomach can put pressure on your digestive system and lead to discomfort. Consider sleeping on your side or back to alleviate pressure on your gut and enjoy a restful sleep.
- Tame the stress monster: We hardly sleep well when stressed, and stress hormones can affect digestion. So, find an activity that helps you relax and puts you at ease. You can practise stress-reduction techniques like meditation, deep breathing, listening to music, or yoga to help calm your mind and body.
- Move your body: Sleep comes instantly when your body is tired. What better way to promote better sleep and digestive health than through regular physical activity? Dance to your favourite tunes or go for a brisk walk after dinner to aid sleep and digestion.
- Eat the right foods: A balanced diet rich in prebiotics and probiotics can support a healthy gut microbiome. Probiotic foods like yoghurt and kimchi introduce beneficial bacteria to your gut, while prebiotic and fiber-rich foods like broccoli, beans, and legumes support the growth of beneficial bacteria.
- Stay hydrated: Proper hydration is essential for overall health, including gut function. Aim to drink plenty of water throughout the day to keep your digestive system running smoothly. However, do not go overboard, or your sleep might get interrupted for occasional urine breaks in the middle of the night.
So, the side effects of lack of quality sleep go beyond irritability and tiredness; a few symptoms of digestive troubles can also emerge. Though sleep can affect gut health, making tiny changes to your routine and eating habits will definitely go a long way in lulling you to a good night's sleep and contributing to a healthy gut! Prioritise sleep and gut health, and you will soon experience countless benefits.
If you're looking for natural ways to support your gut health and improve your sleep, consider trying The Good Bug's range of high-quality probiotics. Our products are formulated with clinically researched strains to target specific gut health concerns and promote optimal digestion. Visit our website today to explore our collection and embark on a happier journey!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6779243/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511/
https://www.sciencedirect.com/science/article/pii/S1389945721004354
https://www.medicalnewstoday.com/articles/how-gut-microbes-contribute-to-good-sleep
https://www.henryford.com/blog/2021/02/sleep-affects-gut-health#
https://zoe.com/learn/gut-health-affects-sleep
https://www.sleep.com/sleep-health/how-gut-health-impacts-sleep
https://nutrova.com/blogs/health/how-lack-of-sleep-can-affect-digestive-system
https://bgapc.com/how-lack-of-sleep-can-affect-your-gut-health/