Gut Health: The Secret to Restful, Deep Sleep

Gut health is one of the key factors that significantly impacts sleep quality, as the digestive system is closely linked to brain and nerve health.

Experts point out that the gut and brain are deeply connected, and poor gut health can lead to sleep disturbances.

The Link Between Gut Health and Sleep

Sam Tejada, author of "How to Succeed in Modern Wellness," explains to the New York Post that gut issues like bloating and reflux aren't the only factors that impact sleep.

In fact, an imbalance in the gut can lead to chronic inflammation that affects the nervous system, causing feelings of stress and difficulty relaxing at bedtime.

Tejada says that about 90% of serotonin, which is converted into melatonin, is produced in the gut. If the gut is unhealthy, the body has difficulty absorbing nutrients from food or supplements, affecting serotonin levels and, consequently, the production of melatonin, the hormone responsible for regulating sleep.

The Role of the Gut Microbiome in Sleep

The gut microbiome plays a key role in regulating the body's circadian rhythms. Certain bacteria in the gut contribute to the production of neurotransmitters that support deep sleep. Therefore, it is important to take care of your gut health to ensure restful, restful sleep.

Increase Dietary Fiber

It is recommended to increase your intake of fruits and vegetables, as well as foods rich in prebiotics such as garlic, onions, and asparagus, to support beneficial bacteria in the gut.

Fiber contributes to improving gut health and promoting digestion. It also has other benefits such as improving cholesterol levels and regulating blood sugar levels.

Use Probiotic Supplements

Probiotics are beneficial bacteria found in certain foods and supplements. These supplements can help balance the gut microbiome and reduce inflammation, which promotes serotonin production and thus improves sleep.

Limit Processed Foods and Sugars: Experts recommend limiting your intake of processed foods and sugary drinks, as they feed harmful bacteria in the gut and lead to increased inflammation. Foods such as saturated fats and excess sugar can negatively impact sleep quality.

Drinking Adequate Water

Hydration is essential for gut health. It is recommended to drink adequate amounts of water to support digestion and promote relaxation. Adequate hydration helps improve bowel function and maintain balance.

Reducing Late-Night Eating

Eating late at night can cause sleep problems and is also linked to an increased risk of obesity.

According to a 2023 study, people who eat after 9 p.m. are 28% more likely to suffer a stroke. It is best to eat meals between 5 and 7 p.m.

Maintain a balanced diet to encourage good sleep. Eat meals that contain lean protein, fiber, and complex carbohydrates, while avoiding heavy or fatty meals, which can cause digestive problems and affect sleep quality.

The Impact of Poor Sleep on Overall Health

Lack of sleep not only affects daily energy but is also linked to health problems such as weak immunity, high blood pressure, diabetes, heart and kidney problems, depression, and increased inflammation, which can lead to many chronic diseases.

So improving your gut health may be a key step in improving your overall quality of life.