Can’t sleep? Or do you find yourself constantly waking up at night? The answer to getting a good night’s sleep could actually be linked to what’s going on in your digestive system. Gut health and sleep are bedfellows—and if you can improve one, the other will follow.
That’s because gut microbes don’t just digest the food we eat, explains Dr Manal Mohammed, a senior lecturer in Medical Microbiology at the University of Westminster in London: “A healthy gut microbiome supports better sleep by producing sleep-regulating neurotransmitters like serotonin and melatonin, reducing inflammation and modulating stress hormones,” she says.
“When the gut is happy, this also promotes the production of calming chemicals in the body like GABA, and helps maintain circadian rhythms [the body’s internal clock]. Together, these effects contribute to deeper, more restorative and consistent sleep.”
So, how can you improve your gut health? Mohammed has a five-step guide. Here’s what she recommends to ultimately help you towards a better night’s sleep.
1. Keep consistent meal times
Like the body’s circadian rhythm, the digestive system has its own internal clock that helps the gut maintain a steady daily flow. Studies have found that erratic meal-times or eating too close to bedtime plays havoc with microbes because it interferes with nutrient absorption.
By contrast, Mohammed explains that “predictable eating patterns reduce inflammation, stabilize blood sugar and enhance the production of SCFAs [short-chain fatty acids], which are important for strengthening the gut lining and supporting the gut-brain axis. Overall, regular meal timing helps maintain a balanced, diverse and healthy gut microbiome.”
2. Eat foods rich in prebiotics and probiotics
Prebiotics are widely available in fiber-rich foods, while probiotics can be found in some fermented foods, or for larger quantities through supplementation. The two work together to keep the gut happy and this can have the knock on effect of better sleep.
“Probiotics provide beneficial live bacteria for the gut: found in foods such as kefir, kimchi, sauerkraut and miso,” Mohammed tells Fit&Well. “Prebiotics, on the other hand, are non-digestible fibers that serve as food for these beneficial bacteria and they are found in foods like garlic, onions, leeks, bananas, oats, asparagus and chicory root.
“Probiotics help introduce and support healthy gut microbes, while prebiotics help them survive, grow and thrive. They support a healthy gut microbiome by working together to promote beneficial bacteria.
“This synergy enhances microbial diversity and boosts SCFA production such as butyrate, which strengthens the gut barrier and supports digestion, immunity and gut–brain communication.”
3. Cut back on sugar and ultra-processed foods (UPFs)
Sugary and UPFs—such as sodas, cereals and ready meals—are highly inflammatory, they irritate and weaken the gut lining by reducing microbial diversity and spiking blood sugar levels. UPFs are often low in fiber and high in additives, like emulsifiers and artificial sweeteners, which suppress fiber-fermenting bacteria—negatively impacting gut health, and therefore sleep quality.
Mohammed explains that when you cut back on these nutrient-deficient foods it “allows beneficial microbes such as Lactobacillus and Bifidobacterium to thrive, while stabilizing blood sugar and inflammation.”
She recommends swapping sugary products and UPFs for whole foods, including vegetables, fruits, whole grains, legumes, nuts and seeds. “This will increase the amount of prebiotic fiber in the body, boosting the production of SCFAs to strengthen the gut barrier, regulate immune function, support gut–brain communication and reduce inflammation—creating an environment where a healthy and diverse gut microbiome can flourish,” she says.
4. Try to reduce stress
This one might be easier said than done, but stress levels can really play havoc with the gut and sleep. Stress floods the body with the hormone cortisol, leading to an increase in inflammation in the body and a weaker gut lining. When you are less stressed, your digestion can work more efficiently and this helps to maintain a “balanced and resilient gut ecosystem”, says Mohammed.
Reducing stress levels can be tricky but breathwork and exercise can help, as can taking time away from social media.
5. Stay well hydrated
There are so many ways in which drinking a healthy amount of water is beneficial for your gut. Water supports the breakdown of food, absorption of nutrients and helps lubricate the digestive tract to help with the removal of waste—promoting regular bowel movements. It also supports a healthy gut microbiome and immune function. A happy, more stable gut environment means you are more likely to have a deeper and restorative sleep.