Now more than ever we are truly understanding links between digestion, food, mood, sleep, immunity, and overall health. Within the walls and lumen of our digestive system lies the secret to the “brain in our gut,” and we see how gastrointestinal nerves, specific neurotransmitters, and the gut microbiome are closely tied together. When gut health suffers so does the rest of our body. You may have experienced occasional digestive discomfort that seems to come hand-in-hand with restless nights. The intricate dance between our gut health and sleep patterns is more connected than many of us realize. By understanding this connection, we'll be better equipped to make lifestyle choices that promote both restful nights and a healthy gut.
The Gut and Brain Connection
Our gut is often referred to as our "second brain," and for good reason. Our gut contains “trillions of microorganisms collectively referred to as the gut microbiota,” and this impacts the entire body. It also houses millions of neurons and produces about 95% of the body's serotonin – a neurotransmitter that plays a crucial role in regulating sleep as serotonin is broken down into N-acetylserotonin which is then broken down into melatonin. When our gut is happy and healthy, it creates an environment conducive to quality sleep by maintaining balanced levels of serotonin. On the flip side, poor sleep, stress, certain foods, and specific medications are just a few factors that disrupt the natural rhythms of our body, digestion, and homeostasis of our microbiome potentially creating issues like bloating, constipation, or diarrhea.
Regular lack of sleep has been seen to affect inflammation throughout the body including the gut, and this inflammation can alter the balance of our gut microbiota. Disrupted sleep also affects the hormones that regulate hunger and satiety (ghrelin and leptin). This imbalance of hormones can lead to overeating or cravings for unhealthy foods, further exacerbating digestive problems.
Support for Digestive Health and Restful Sleep
There are some daily habits we can adopt to support both good digestion and restful nights like:
- Physical Activity: which stimulates intestinal contractions and has been seen in studies to lessen stressor hormones.
- Stress Management Practices: like meditation, deep breathing, and yoga have been shown to calm nerves in our mind and digestive system.
- Fermented Foods: help maintain a balanced gut microbiome, which in turn supports serotonin production.
- High Fiber Foods:aid digestion and help maintain healthy, normal blood sugar levels, which may help lessen nighttime awakenings that can be caused by drops in glucose. It's recommended adults eat 25-30 grams/day of fiber; however, dietary intakes among adults in the US averages about 15 grams/day. Supplemental fiber can fill in the gaps.
- Magnesium: promotes nerve and muscle relaxation and muscle function.
- Vitamin D: supports immune function and may influence the microbial balance in our gut.
- Omega-3s: support a healthy, normal inflammatory response.
Nurturing a healthy gut can pave the way for better sleep while ensuring restful nights support optimal digestive health. Simple changes like incorporating certain foods and supplements into your day, establishing stress management practices, physical activity, and bedtime routines can make a big difference in both our gut and sleep health.
