Recent research on sleep and gut microbiome reveals something remarkable: lack of sleep can change gut bacteria makeup in just 48 hours. Your sleep patterns affect gut health directly, and your digestive system impacts how well you sleep. The total diversity of microbiome shows a positive link with better sleep efficiency and longer sleep duration, but relates negatively to times you wake up after falling asleep.
Poor sleep habits can lead to harmful bacteria growth in your gut. Research shows that shifting your sleep schedule by just 90 minutes can substantially alter your gut microbiome composition. The quality of your sleep and gut microbiome connect through bacterial groups like Bacteroidetes and Firmicutes. These bacteria relate positively to sleep efficiency and interleukin-6 levels. Scientists now see new ways to help individuals with sleep problems through gut health treatments.
We’ll get into how changing what you eat might boost both your gut health and sleep quality.
The gut-sleep connection: what science tells us
Scientists have found a fascinating network of communication between our digestive system and brain. This intricate relationship, the gut-sleep connection, shows how trillions of microorganisms in our intestines play a significant role in sleep patterns and quality.
Understanding the brain-gut-microbiome axis
The brain-gut-microbiome axis is a complex two-way communication network that lines up cognitive and emotional centres of the brain with intestinal functions. This remarkable system works through multiple pathways:
- Immune system signalling – gut bacteria influence the production of cytokines that affect sleep
- Neuroendocrine pathways – with hormones like melatonin that regulate both gut function and sleep cycles
- Neural connections – the vagus nerve creates a direct line between gut and brain
The axis serves as a pathway for communication between gut microbiota and the central nervous system. Problems with microbiota can impair sleep quality and vice versa [1]. This complex interplay between systems explains why digestive issues often come with sleep disorders. About 60% of gut microbiota composition follows oscillatory rhythms [1].
How gut microbes influence sleep physiology
Sleep and gut microbiome diversity share a notable relationship. Studies show that total microbiome diversity relates positively to improved sleep efficiency and total sleep time. It also relates negatively to wake periods after sleep onset [2]. A diverse gut microbiome leads to better sleep quality.
Some types of gut bacteria are linked to how well we sleep. For example, having more types (richness) of Bacteroidetes and Firmicutes bacteria is connected to better sleep efficiency . On the other hand, certain bacteria like Lachnospiraceae, Corynebacterium, and Blautia are linked to poorer sleep .
The connection between gut bacteria and sleep may involve immune signals called cytokines, especially IL-6 and IL-1β. Studies show that the overall diversity of gut bacteria is related to levels of IL-6 , which can affect sleep. IL-1β is another cytokine that helps us sleep and increases when we are sleep-deprived[2].
Sleep-promoting bacteria like Lactobacillus and Bifidobacterium improve sleep by producing serotonin and gamma- aminobutyric acid [1]. Sleep loss reduces beneficial bacteria, which creates a negative cycle that hurts both gut and sleep health.
The role of circadian rhythms in gut health
Our internal 24-hour biological clocks significantly affect both sleep and gut function. Research shows that gut microbiome’s daily patterns exist in various species including mice and humans [3]. These rhythms continue even without light, which supports the host’s circadian system’s role rather than just responding to environmental changes [3].
The intestinal epithelial cell clock creates most gut microbial rhythms and their metabolic products, particularly short- chain fatty acids and bile acids [3]. Fibre in our diet supports the production of these beneficial compounds.
Disrupted circadian rhythms cause intestinal barrier dysfunction, microbiota imbalance, and inflammation [4]. A 90- minute shift in sleep midpoint timing relates to changes in gut microbiome composition [1]. This explains why shift workers experience more gastrointestinal disorders.
Research indicates that disrupted circadian rhythms reduce melatonin production and affect sleep quality [4]. More than that, melatonin directly affects gut function. At least one gut bacteria species—Enterobacter aerogenes-responds to this hormone [2].
Gut microbiota and circadian rhythms influence each other. Bacteria affect circadian clock genes’ expression [2], while changes to the core clock gene Bmal1 in intestinal cells disrupt microbiota rhythms [3]. This two-way relationship shows why regular sleep patterns matter for optimal gut health, with potential support from digestive enzymes and probiotics.
These findings have led researchers to learn how synbiotics and other gut-focused treatments might improve sleep quality by supporting a healthy gut-brain connection and maintaining proper circadian patterns.
Microbiome diversity and its impact on sleep quality
Research shows that gut bacteria’s makeup and variety are vital in controlling our sleep patterns. The complex link between microbiome diversity and sleep quality gives us great insights into new ways to treat sleep-related problems.
What is microbiome diversity?
Microbiome diversity means having different types and amounts of microbial species in your gut ecosystem. Scientists measure this using alpha diversity through several metrics:
- Richness – the sheer number of different microbial species present
- Shannon diversity – accounts for both abundance and evenness of species
- Inverse Simpson diversity – emphasises the species’ dominance in the community
A higher diversity points to a more balanced and resilient microbial community. The diverse microbiome has microbes that work together, which lets them do more tasks and adapt better to challenges. This balance in our gut creates conditions where good bacteria can thrive and produce compounds that affect many body functions, especially sleep regulation.
Individuals with good health usually have a specific balance of gut bacteria. Their signature taxa make up 17% to 84% of their body habitats [5]. Diet, stress, and gut problems can upset this balance [6].
Correlation with sleep efficiency and total sleep time
Studies show clear links between microbiome diversity and better sleep quality. Research finds that total microbiome diversity leads to better sleep efficiency and longer sleep time [2]. All three measurements of microbiome diversity— richness (ρ = 0.479), Shannon diversity (ρ = 0.643), and inverse Simpson diversity (ρ = 0.540)—have substantial connections to sleep efficiency [2].
Sleep duration also has positive links with microbiome diversity measures. The inverse Simpson diversity shows a notable relationship (ρ = -0.443) [2]. Individuals who have more diverse gut bacteria communities tend to sleep better and more efficiently.
Bacterial diversity also connects to brain function. Microbiome richness (ρ = 0.489), Shannon diversity (ρ = 0.607), and inverse Shannon diversity (ρ = 0.501) all show strong positive links with abstract matching [2]. Richness has a negative connection with risk decision making (ρ = -0.461) [2].
Some bacterial groups work better to improve sleep quality. The richness of Bacteroidetes and Firmicutes bacteria groups associates with better sleep efficiency [7]. These bacteria create gamma-aminobutyric acid (GABA), a brain chemical that helps promote sleep [3].
Negative links with sleep fragmentation and awakenings
Studies indicate that less microbiome diversity links to broken sleep patterns. Shannon diversity has a strong negative connection (ρ = -0.537) with wake after sleep onset (WASO) [2]. This suggests that having fewer types of bacteria might lead to fragmented sleep.
Broken sleep patterns link to a lower Firmicutes:Bacteroidetes ratio and more Proteobacteria [8]. These changes might trigger inflammation that disturbs sleep. Sleep efficiency has negative connections with WASO (ρ = -0.853) and number of wake-ups (ρ = 0.462) [2]. This shows how broken sleep relates to gut makeup.
Some specific bacteria groups don’t help with healthy sleep. Bacteria from the Lachnospiraceae family, including Blautia, Coprococcus, and Oribacterium, have negative effects on sleep quality [3]. In spite of that, not all bacteria with negative connections are harmful. Corynebacterium, which reduces sleep disruptions, makes serotonin that might help control melatonin production [3].
Sleep and gut microbiome start working together early in life. Babies’ daytime sleep connects with bacterial diversity, while nighttime sleep disruption links to bacterial maturity and enterotype [9]. These connections show how sleep, brain, and gut relationships form during key growth periods.
If you want to support gut diversity to sleep better, you can try probiotics, synbiotics, fibre, and digestive enzymes. These supplements help foster a more diverse gut ecosystem that might improve your sleep quality.
Stress, inflammation, and sleep deprivation
Stress, inflammation, and lack of sleep create a troublesome cycle that affects gut and brain health. Chronic stress raises IL-6 and IL-1β levels [2], disrupting sleep patterns. Sleep loss triggers stress responses that stimulate both pro- and anti-inflammatory proteins [14].
Sleep loss substantially changes inflammatory markers:
- Going without sleep for 40 hours increases IL-1β and other inflammatory markers [14]
- Less sleep boosts production of pro-inflammatory cytokines, including IL-1β and TNF-α [15]
- These changes speed up disease development through increased inflammatory signalling [16]
The link between sleep quality and inflammatory cytokines helps explain why poor sleep associates directly with inflammation [13]. This connection reveals why conditions like metabolic syndrome, chronic inflammation, and cardiovascular disease often accompany chronic sleep loss [17].
You can support better sleep through gut health interventions with targeted supplements. Probiotics help restore beneficial bacteria. Fibre supports anti-inflammatory compound production. Digestive enzymes improve nutrient absorption and might reduce gut inflammation.
Key bacterial phyla and their sleep associations
Sleep quality and the diversity of gut bacteria have a unique relationship. Different bacterial groups in our gut play vital roles that affect how well we sleep through various biological processes.
Bacteroidetes and Firmicutes: the good and the bad
The human gut has two main types of bacteria – Bacteroidetes and Firmicutes. Research shows these bacteria relate to better sleep efficiency. Bacteroidetes specifically helps reduce sleep disruptions [3]. This suggests that healthy levels of these bacteria could lead to better sleep quality.
These bacteria produce γ-aminobutyric acid (GABA), a brain chemical that helps us sleep [3]. The balance between Firmicutes and Bacteroidetes is complex. Studies show that lack of sleep can increase the ratio of Firmicutes to Bacteroidetes [4]. This happens because beneficial Bacteroidetes decrease, which might cause problems with metabolism.
You can support these helpful bacteria with probiotics. They help restore the right balance in your gut, especially after periods when your sleep hasn’t been great.
Actinobacteria and sleep fragmentation
Individuals with more diverse Actinobacteria tend to wake up less during the night [3]. This means having varied types of Actinobacteria helps you sleep through the night with fewer interruptions.
Mouse studies revealed that poor sleep reduced Actinobacteria in the gut [2]. This creates a cycle where bad sleep reduces helpful bacteria that we need for good sleep.
Synbiotics can help support Actinobacteria populations. They mix probiotics with prebiotic compounds that feed the good bacteria in your gut.
Proteobacteria and inflammation
Proteobacteria has some concerning effects on sleep quality through inflammation. These bacteria increase IL-6 levels [2], a substance that affects sleep patterns. Several types of Proteobacteria (Sutterella, Oxalobacter, and Desulfovibrio) can raise IL-6 levels [2].
The growth of Proteobacteria after poor sleep is a real concern. This large group of bacteria has many harmful pathogens that cause inflammation [18]. Regular sleep disruption leads to more Proteobacteria [15], creating an ongoing cycle of poor sleep and gut inflammation.
Fibre supplements or digestive enzymes can help if you’re having sleep problems. They support gut health and reduce inflammation from too much Proteobacteria.
These bacterial groups are a great way to get information about how sleep and gut health affect each other. This knowledge could help create targeted solutions that improve both sleep quality and gut health.
Specific gut bacteria that influence sleep
The connection between sleep quality and specific bacterial genera goes beyond basic classifications. A closer look at these microscopic inhabitants shows how they relate to our sleep patterns. These relationships could point to new ways to improve sleep quality.
Blautia, Lachnospiraceae, and Coprococcus
Research points to specific taxa from the Lachnospiraceae family that consistently show negative links to healthy sleep patterns. Bacteria from Blautia sp., Lachnospiraceae (family), and Oribacterium sp. show negative relationships with sleep efficiency and total sleep time [19]. This family of short-chain fatty acid (SCFA) producing bacteria, including Blautia, Coprococcus and Oribacterium, seems to work against quality sleep [2].
The relationship between these bacteria and sleep isn’t the same for everyone. Some studies found higher amounts of Blautia and Ruminococcus (belonging to Firmicutes) in individuals who reported better sleep quality [1]. Yet other research showed that Blautia was more abundant in children who slept less at night, had poor sleep efficiency, and stayed awake longer [1].
Corynebacterium and serotonin production
Corynebacterium has a fascinating connection to sleep patterns. Studies show it has a negative relationship with how often individuals wake up during sleep [3]. This bacterium can produce serotonin [2], a neurotransmitter that works through the gut-brain axis to influence sleep.
Serotonin from gut bacteria like Corynebacterium helps regulate melatonin production [3]. This creates a direct link between gut composition and sleep hormone regulation. That’s why taking digestive enzymes to support gut health might lead to better sleep.
Sutterella and sleep quality
Sutterella shows some interesting links to sleep. Research indicates this genus has positive connections with quality sleep measures [2]. Changes in Sutterella levels might signal daytime dysfunction [20], making it a potential marker for poor sleep quality in some groups.
Sutterella’s impact on sleep goes beyond simple correlations. Studies found lower levels of this bacterium in patients with depression, suggesting its role in the microbiota-gut-brain axis [1]. Since depression often comes with sleep problems, this connection helps us better understand how sleep and gut health interact.
Synbiotics might help maintain beneficial bacteria like Sutterella while reducing harmful ones. This could improve both gut microbiome diversity and sleep quality at the same time.
Cytokines and Sleep: The Role of IL-6 and IL-1β
Cytokines like IL-6 and IL-1β form a key link between gut microbiota and sleep regulation.
IL-6: The Gut-Sleep Connector
IL-6 is closely linked to gut microbiome diversity, with research showing that greater microbial richness and diversity are associated with healthier IL-6 regulation [2].
While IL-6 doesn’t directly induce sleep, it plays a role in sleep regulation. Its levels increase during sleep deprivation and are positively linked to longer time in bed and total sleep duration [2]. IL-6 also follows a natural daily rhythm—rising at night and falling during the day—mirroring human sleep cycles [2, 10].
IL-1β: A Complex Role
IL-1β was once believed to be a key sleep promoter. It can increase sleep and fatigue, and its levels also rise during prolonged sleep loss [2]. However, studies have shown inconsistent links between IL-1β levels and sleep quality or duration [2].
IL-1β becomes more relevant under inflammatory conditions, where higher levels are often associated with poor sleep and greater daytime sleepiness [11]. Interestingly, some studies report lower IL-1β levels in individuals with insomnia compared to those without sleep issues [12].
Its effect seems to depend on dosage—small amounts may enhance non-REM sleep during the day, while larger doses might reduce it [13]. This dose-dependent effect may explain conflicting results across studies.
Can we improve sleep by changing the gut?
New research reveals how targeted gut treatments could make a real difference in how well individual’s sleep. Scientists call this microecological therapy. It works by managing specific groups of bacteria, their metabolites, and the gut barrier to help individuals sleep better.
The potential of probiotics and synbiotics
Research shows that probiotic supplementation helps individuals sleep better in several ways. A 2023 review of six studies looked at 343 healthy adults with mild to moderate stress. The results showed individuals who took daily
L. gasseri slept much better than those who didn’t [1]. A study of 94 Japanese medical students revealed something interesting.
Students who took Lacticaseibacillus casei strain Shirota managed to keep better non-REM stage 3 sleep during exams compared to those taking placebos [1].
Synbiotics combine probiotics and prebiotics to create cooperative effects. They reduce inflammation and boost metabolic health [21]. This means they can help fix both gut problems and sleep issues at the same time.
Fibre and SCFA production for better sleep
Dietary fibre is a vital part of sleep regulation through its effects on gut bacteria. Individuals who eat more fibre daily tend to sleep deeper [5]. High-fibre foods change gut pH and permeability. This helps reduce inflammation and lowers the risk of sleep problems [5].
Bacteria in our gut break down dietary fibre to produce short-chain fatty acids (SCFAs). These compounds act as messengers between gut health and sleep. They can cross into the brain and help make serotonin [22], which controls our sleep-wake cycle. Mouse studies showed something remarkable – butyrate made them spend almost 50% more time in non-rapid eye movement sleep [23].
Explore: Probiotics, Fibre, Enzymes
Here are some good options to improve your sleep through better gut health:
- Probiotics: Probiota Bifido or Ultra Probioplex Plus contain helpful bacterial strains.
- Synbiotics: ION Gut Health made from all-natural ancient soil (no additives), support in strengthening gut lining and promotes gut microbiome diversity
- Fibre supplements: SpectraFiber or Psyllium Husk Powder help produce SCFAs.
- Digestive enzymes: Digestive Enzymes Ultra improves how well you absorb nutrients.
Conclusion
The sleep-gut connection: a symbiotic relationship
Science has shown without doubt that sleep and gut health deeply affect each other. Your brain-gut-microbiome axis works as a vital communication network. A diverse microbiome relates to better sleep efficiency and longer sleep time. Poor sleep changes your gut bacteria makeup, which creates a harmful cycle that affects both systems.
Certain bacterial groups show remarkable connections to sleep. Bacteroidetes and Firmicutes help sleep efficiency by producing GABA. Higher levels of Proteobacteria often come with broken sleep and inflammation. Specific bacterial types like Blautia, Lachnospiraceae, and Corynebacterium affect sleep patterns through different metabolic pathways, especially serotonin production.
Cytokines create another significant link between sleep patterns and gut microbiome makeup. IL-6 connects positively with microbiome diversity and sleep measurements. It works as a key sleep regulator rather than directly causing sleep. IL-1β shows more complex and sometimes opposite relationships with sleep patterns, though we originally thought it was important.
Research strongly suggests that targeting gut health can improve sleep quality by a lot. Probiotic supplements with helpful bacterial strains have shown better sleep quality in many studies. Synbiotics are a great way to get better results through their mutually beneficial effects. They can help with both poor gut balance and sleep problems at the same time.
Dietary fibre matters just as much because it helps produce short-chain fatty acids. These acids boost serotonin production and lead to deeper sleep. Digestive enzymes might help you absorb nutrients better and reduce sleep- disrupting inflammation.
Sleep quality and gut health work like two sides of the same coin. Regular sleep helps good gut bacteria grow, while a diverse microbiome leads to better sleep. This two-way relationship opens new possibilities for individuals looking for natural ways to sleep better beyond traditional methods.
The sleep-gut connection shows us that our body works as a connected ecosystem rather than separate systems. Supporting this delicate balance through proven gut health methods might offer a detailed way to help millions of individuals worldwide who don’t deal very well with sleep problems.
FAQs
How does gut health impact sleep quality?
Gut health and sleep quality are closely interconnected. A diverse gut microbiome is associated with better sleep efficiency and longer total sleep time. Certain gut bacteria produce neurotransmitters and hormones that regulate sleep, while sleep disruption can alter gut bacteria composition, potentially creating a cycle that affects both systems.
Can improving gut health lead to better sleep?
Yes, targeted gut interventions can improve sleep quality. Probiotic supplements, particularly those containing strains like L. gasseri, have shown significant improvements in sleep quality in studies. Additionally, increasing dietary fibre intake can promote the production of short-chain fatty acids, which contribute to deeper sleep.
Which specific gut bacteria are linked to sleep regulation?
Several bacterial genera influence sleep patterns. For example, Corynebacterium negatively correlates with sleep awakenings and can produce serotonin, a neurotransmitter important for sleep regulation. Sutterella has been positively associated with measures of quality sleep. However, some bacteria like Blautia and certain Lachnospiraceae family members have shown negative correlations with sleep efficiency.
How does sleep deprivation affect gut health?
Sleep deprivation can rapidly alter gut bacteria composition, potentially within 48 hours. It can lead to an increase in harmful bacteria and a decrease in beneficial ones. This disruption can cause inflammation, affect the gut barrier function, and potentially contribute to various gastrointestinal issues.
What dietary changes can support both gut health and sleep?
Increasing fibre intake through diet or supplements can support both gut health and sleep quality. Fibre promotes the growth of beneficial gut bacteria and the production of short-chain fatty acids, which are linked to better sleep. Additionally, incorporating probiotic-rich foods or probiotic supplements may help maintain a healthy gut microbiome balance, potentially improving sleep patterns.
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