Many people believe that good sleep is about the number of hours we get, but in fact, the quality of sleep is what matters most. To truly rest well, it’s important to have healthy habits throughout the day and an evening routine that calms the body. Interestingly, the same habits that promote good sleep also work wonders for our gut flora — and a healthy gut, in turn, can improve sleep quality. In this article, you’ll find tips on how to build habits that help you achieve both a calm gut and better sleep.

How to support your gut flora and digestion

The health of your gut plays a key role in how well you sleep. The microorganisms in the gut help regulate stress levels and produce the hormones needed for restorative sleep. As much as 90% of serotonin — the hormone responsible for deep, restful sleep — is produced in the gut.

Sleep also affects the balance of gut bacteria, and insufficient or poor-quality sleep can disrupt the good bacteria that help the body function properly and support good sleep. In other words, neglecting either your gut or your sleep can easily lead to a vicious cycle.

Prebiotics, found in foods such as green (unripe) bananas, Jerusalem artichokes, onions, garlic, and asparagus, feed the beneficial bacteria in your gut and can therefore have a positive effect on sleep. Studies now show that prebiotics may directly improve sleep quality by making it easier to fall asleep and promoting a more balanced sleep cycle. Prebiotics also support the growth of bacteria that actively reduce stress — leading to lower stress levels and better sleep.

Be mindful of what and when you eat

Digesting food requires a lot of energy, which can make it harder to fall asleep if you go to bed right after eating. Many bodily functions, including digestion, need to slow down and rest during sleep. Avoiding heavy meals before bedtime gives your system a well-deserved break — and helps you sleep more soundly.

It’s also beneficial to eat at regular times, especially when it comes to dinner. Consistent meal times aid digestion and help the body relax in preparation for rest.

Stay active during the day

Even when your schedule is full, try to fit in some physical activity. Research shows that as little as 10 minutes of aerobic exercise per day can improve sleep quality. Exercise influences hormone levels and heart rhythm in ways that benefit sleep — and it’s also been linked to a healthy, balanced gut flora.

Get some natural light

We spend a large part of our time indoors — especially during the darker months. This can prevent the body from receiving the light cues it needs to produce melatonin, the hormone that helps us feel sleepy and fall asleep. Try to spend at least a few minutes outside each day to expose yourself to natural light, helping to keep your body’s sleep signals in sync.

Sleep in a cool room

Your body temperature naturally begins to drop about an hour before you fall asleep and continues to fall throughout the night, reaching its lowest point around 35°C before rising again as you wake up. Sleeping in a cool room helps trigger this cooling process and signals to your body that it’s time to rest.

Create a bedtime ritual for better sleep

The body thrives on routine, and going to bed at the same time every night helps regulate your sleep cycle. Establishing a bedtime ritual prepares you mentally for rest. Choose activities that help you unwind and avoid screens — the blue light they emit mimics daylight, tricking your body into thinking it’s still daytime and making it harder to fall asleep.

Instead, relax with a good book, gentle yoga, mindfulness, or journaling to help your body transition smoothly into sleep.

References

Alhola, P. & Polo-Kantola, P. (2007). Sleep Deprivation: Impact on Cognitive Performance. Neuropsychiatric Disease and Treatment, 3(5).

Lange, T., Dimitrov, S., & Born, J. (2010). Effects of Sleep and Circadian Rhythm on the Human Immune System. Annals of the New York Academy of Sciences, 113. doi: 10.1111/j.1749-6632.2009.05300.

Thompson, R.S., Roller, R., Mika, A., Greenwood, B.N., … Fleshner, M. (2017). Dietary Prebiotics and Bioactive Milk Fractions Improve NREM Sleep, Enhance REM Sleep Rebound and Attenuate the Stress-Induced Decrease in Diurnal Temperature and Gut Microbial Alpha Diversity. Frontiers in Behavioral Neuroscience, 10(240). doi: 10.3389/fnbeh.2016.00240

Schmidt, K., Cowen, P.J., Harmer, C.J., Tzortzis, G., Errington, S., & Burnet, P.W. (2015). Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers. Psychopharmacology, 232(10), 1793–801. doi: 10.1007/s00213-014-3810-0

Konturek, P.C., Brzozowski, T., & Konturek, S.J. (2011). Gut clock: implication of circadian rhythms in the gastrointestinal tract. Journal of Physiology and Pharmacology, 62(2), 139–150.