Lisa Ressi
Registered Nurse
Sleep and gut health interact closely, which is crucial for overall wellbeing. While sufficient restful sleep is essential for numerous physical and mental functions, it also plays an important role for the gut microbiome. Conversely, a balanced gut microbiome helps us to sleep better.
Numerous studies** show that there is a significant correlation between the composition of the intestinal flora and sleep quality. Test subjects with a higher diversity in their microbiota reported a better quality of sleep, while participants with dysbiosis, i.e. an imbalance in their gut flora, experienced sleep disorders more frequently.
The beneficial bacteria in the gut influence various hormone systems, which in turn control our sleep quality. “One is connected to the other, and if I turn a screw, if I improve my gut microbiome, sooner or later I will have a better quality of sleep, and if I have a better quality of sleep, this in turn has a positive effect on my gut microbiome,” explains Lisa Ressi, a member of the Biogena science team.
In the microbiome, beneficial gut bacteria produce short-chain fatty acids such as butyrate (butyric acid), which have anti-inflammatory properties and can cross the blood-brain barrier. These positive effects extend to the entire nervous system and have a calming effect, which in turn can have a positive impact on sleep quality.
A healthy microbiome supports the production of hormones that are essential for restful sleep.
“Our gut seems to influence our psyche much more than previously assumed. The gut and brain are connected via several signaling pathways and influence each other. This is also referred to as the gut-brain axis. An imbalance in the microbiome can indirectly reduce the production of the happiness hormone serotonin in the brain, which not only has an impact on mood, but can also lead to sleep problems,” says Lisa Ressi.
Disturbed intestinal flora also has an effect on the stress hormone cortisol. This hormone is responsible for activating the sympathetic nervous system and can inhibit the release of melatonin - the sleep hormone. “There are two particular strains of intestinal bacteria, special lacto- and bifidobacteria, that have been shown to lower cortisol levels. This in turn is a benefit for the release of melatonin,” explains Lisa Ressi. A well-balanced microbiome therefore not only promotes sleep, but also supports the regulation of the hormonal system.
Stress is one of the main causes of sleep problems and has a direct effect on the intestinal flora. “You can think of it like a mobile. Where the mobile is suspended is the stress load. Everything else is attached to it and resonates with it - whether it's our gut health, our immune system or whatever,” explains Lisa Ressi. Stress changes the composition of the intestinal microbiota, which in turn can lead to gastrointestinal problems and even mood disorders. As soon as stress is reduced, the quality of sleep automatically improves, which in turn benefits the gut microbiome.
There are numerous ways to support the microbiome and thus the quality of sleep:
A high-fiber diet: foods such as whole grains, fruits and vegetables promote the growth of beneficial gut bacteria that are responsible for the production of short-chain fatty acids.
Probiotics are living microorganisms that - if they enter the intestine in sufficient quantities - can have a positive effect on our health. In addition to probiotics that contain specially cultivated strains, foods that are fermented or fermented during production (i.e. preserved by lactic acid fermentation) also provide probiotic microorganisms.
Magnesium and B vitamins: These micronutrients not only support nerve function, but also have positive effects on sleep patterns.
Stress management: Relaxation techniques such as meditation, yoga or listening to calming music can lower cortisol levels, making it easier to fall asleep.
Restful sleep supports the regeneration of the body and helps to reduce inflammatory processes in the gut. During sleep, numerous repair processes take place in the body that strengthen both the immune system and intestinal health. However, if sleep is disturbed, this can lead to dysbiosis - i.e. incorrect colonization in the gut - which impairs the microbiome and the associated hormonal processes. “Disrupted gut flora in turn disrupts other hormone systems that ensure rest and sleep,” says Lisa Ressi, ”It is therefore important to ensure good sleep hygiene in order to promote gut health in the long term.”
Maintain regular bedtimes: A fixed sleep rhythm promotes the production of melatonin and helps to stabilize biological rhythms.
Avoid caffeine: Drinks containing caffeine should be avoided, especially in the late afternoon and evening, as they can disrupt your sleep rhythm.
Create a quiet sleeping environment: Dark, cool rooms without disturbing noises promote deep sleep, which is important for regeneration.
Light evening meals: A late, heavy meal can disrupt sleep. It is better to eat easily digestible foods that support intestinal health.
Daily exercise: Regular exercise promotes blood circulation, lowers stress levels and improves gut health.
About the person:
Lisa Ressi is a qualified nurse with a master's degree in health sciences. She is an expert in micronutrients and part of the Biogena science team.