Sleep and Your Gut Bacteria
As a teenager, I was awake late, up early and tired all day. I just couldn't get it together. As an adult I started to sleep more and more, and before long I was getting a good 8-9 hours each night. Its not unheard of for me to even get 10-11 hours some nights. When I don't get enough sleep, I am grumpy, groggy and can't think straight. I find it very interesting to note, that with my tummy troubles I can the connection to how well I feel (or how bad I feel) after a nights sleep.
Circadian rhythms are patterns of brainwave activity, hormones, cell regeneration and biological activities that occur on a daily basis. And sleeping well at the right time each day is essential to keeping the circadian rhythms functioning properly so we function properly, too.
The fact that our microbes are actually the regulators of this function and that our sleeps patterns are an issue for our microbes should not surprise us. They need us to rest so they can do their thing while we sleep and keep their balance as it should be.
There is also more news you might be interested in. Not having the right microbes may be lowering your metabolic rate while you sleep and this can lead to weight gain. This is based on a mouse study at UI Carver College of Medicine which found that mice given a drug that lowers beneficial bacteria, had a lower metabolic rate both when resting and when asleep, causing them to gain weight.
So what should you do? Should you work on sleeping better to help the microbes or should you work on your gut health to help you sleep better? The answer is to do both. There are number of strategies that can help.
To help reset your circadian rhythm:
- Go to bed at a set time and get up at the same time as much as possible
- Avoid bright lights near bedtime(think tv, computer, even your phone)
- Avoid eating or exercising close to bedtime
- Sleep in dark space – light tricks the body into thinking it is time to be awake.
- Develop a relaxing routine before bed whether it is taking a bath, deep breathing exercises or having a nice cup of herbal tea such as chamomile or valerian.
- For those who have irregular work and therefore, sleep schedules, consider talking to a practitioner about taking melatonin.
- Diet also plays a role. In another mouse study, both high fat and low fat diets played a negative role in the function of circadian rhythms and they also altered the microbiome. Short-chain fatty acid production was lower, especially butyrate which is essential for circadian rhythm function. Butyrate is produced by beneficial colon bacteria from resistant starch found in complex carbohydrates such as potatoes, wheat, rice, legumes and sweet potatoes.
To improve gut health:
- Eat prebiotic foods, especially those with resistant starch
- Take probiotics which can help melatonin levels which, in turn, help restore circadian rhythms.
- Butyrate supplements are available if you are unsure as to how well you are producing it.
Sleep is one more example of the potential problems caused by dysbiosis and why we should be focused on improving our gut health.
I hope this was helpful! If you want more help to boost your gut health, start here with my 5 Days To Better Digestion mini- course. It's free!
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Stay tuned, as the next few weeks we are going to dive deep into gut health, and how you can finally start to feel better! If you want to be notified of new blog posts, sign up here:
I would love to hear how these tips work for you, comment below!
Gaylene Gomez, NNCP, C.H.N.
Circadian Disorganization Alters Intestinal Microbiota, Robin M. Voigt,1 et al, PLoS One. 2014; 9(5): e97500.
Effects of diurnal variation of gut microbes and high-fat feeding on host circadian clock function and metabolism. Leone V1, et al, Cell Host Microbe. 2015 May 13;17(5):681-9.
Melatonin regulation as a possible mechanism for probiotic (VSL#3) in irritable bowel syndrome: a randomized double-blinded placebo study, Wong RK1 et al, Dig Dis Sci. 2015 Jan;60(1):186-94.