Sleep and digestion appear to be distinct health issues with distinct treatment options at first glance. But if you’ve ever struggled to fall asleep after a hearty meal, or you’ve woken up in the middle of the night because of an upset stomach, you’ve experienced the link between sleep and gut health.
The relationship between sleep and gut health is bidirectional, meaning it goes both ways. How well — or poorly — you sleep can affect your digestive system, while gut issues can make it harder for you to get a good night’s rest. Researchers refer to this relationship as the “gut-sleep axis.” Understanding this connection can help you improve your overall health and well-being.
How digestion is affected by sleep Sleep is essential for the health of the body’s systems, including the digestive system, which repairs itself by using energy from the day. Your body processes nutrients and regulates the hormones ghrelin and leptin, which control appetite and metabolism, during deep sleep. These hormones become out of balance when you don’t get enough good sleep, which can lead to problems like more cravings for sugary and fatty foods. Poor sleep also affects your gut microbiota, the bacteria that help digest food and support immune function. A few nights of poor sleep can reduce microbial diversity, causing an overgrowth of harmful microbiota and reducing beneficial microbiota. This imbalance, called dysbiosis, can cause gastrointestinal discomfort and inflammation.
How digestion affects sleep
Not only does sleep affect digestion, but digestion affects sleep as well. Conditions such as acid reflux and irritable bowel syndrome (IBS) can make it difficult to fall asleep at night or interrupt sleep.
The gut produces roughly 90% of the body’s serotonin, a “feel-good” neurotransmitter that regulates mood and sleep. Melatonin, the hormone that controls your sleep-wake cycle, is a precursor to serotonin. Poor gut health can inhibit serotonin production, which in turn affects melatonin production. It is harder to fall asleep and stay asleep as a result of this.
How to promote gut-sleep axis harmony
You can achieve harmony between your gut health and your sleep by making the following lifestyle adjustments: Avoid heavy meals close to bedtime
It can affect how well you sleep if you eat too close to bedtime. Studies have found that eating high-calorie meals full of carbohydrates and fats less than an hour before bedtime can extend how long it takes you to fall asleep. Additionally, it makes your digestive system work when it should be resting. Try to finish your last meal two to three hours before bed to give your body time to digest.
Establish a regular sleep schedule
Going to bed and waking up at the same time every day — yes, that means weekends, too — helps strengthen your circadian rhythm (your body’s internal clock). The circadian rhythm plays a significant role in regulating the digestive system.
Follow a diet that is good for your gut. Fiber-rich foods such as vegetables and whole grains feed beneficial gut bacteria. Fermented foods like kimchi and yogurt are good sources of probiotics, which enhance the diversity of gut microbes and improve digestion.
Reduce stimulants that disrupt sleep
The relationship between alcohol and sleep is a complicated one. Because it is a depressant, wine may make you feel sleepy, but it won’t help you stay asleep and can affect how well you sleep. Consuming caffeine can also disrupt your sleep. Try not to consume caffeine, including soda and tea, four to six hours before bed.
Manage your stress
Chronic stress increases the level of cortisol, the body’s main stress hormone, slowing down digestion and interfering with sleep patterns. Cortisol levels can be reduced by managing stress through relaxation techniques like deep breathing or gentle movements like yoga.
Stay hydrated
Drinking enough water throughout the day helps digestion by assisting in the breakdown of food. To lessen the number of trips to the bathroom before going to bed, which can disrupt sleep, you should not drink water there. Better sleep comes from supporting your gut. The gut-sleep axis is one of your body’s most overlooked but crucial relationships. Your digestive system will function properly if you make getting a good night’s sleep a priority. In a similar vein, maintaining a healthy gut can improve the quality of your sleep. You can help improve your health by choosing foods that are good for your gut, sticking to a regular sleep schedule, and controlling your stress.
