Scientists have linked sleep quality to intestinal health

The gut microbiome plays an important role in regulating sleep quality, mood, and overall well-being. When it is in balance and in a healthy state, sleep tends to get better, and if disturbed, a person often experiences insomnia, restless nights, and poor sleep cycles. This was reported on December 4 by Medical Xpress magazine.

The gut and brain are in constant interaction through a system that also includes nerves, hormones, and immune signals. The most well—known part of the system is the vagus nerve, which acts as a two-way communication line between the intestine and the brain. It is known that its activity supports a calmer state of the nervous system, a stable heart rate and smooth transitions into rest mode.

Gut microbes do more than just digest food. They produce neurotransmitters and metabolites that affect sleep-related hormones. Many of these compounds can affect inflammation, hormone production, and the body's internal biological clock. When the intestines are in balance, these substances send calm signals, supporting regular sleep. However, disruption of the microbiome leads to unstable signals and sleep disturbances.

The intestines also produce several important chemicals related to sleep. For example, serotonin regulates mood and helps establish a sleep-wake cycle. Most of the hormone is produced in the intestine, and healthy bacteria help maintain its stable levels. Melatonin is produced not only in the pineal gland, but also throughout the digestive tract. The intestine helps to convert serotonin into melatonin, so that its condition directly affects the effectiveness of the process.

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In addition, the intestine supports the production of gamma-aminobutyric acid (GABA), which calms the nervous system and signals that the body is safe and can relax. These chemicals help maintain the body's circadian rhythm. When harmful bacteria predominate in the intestines, this rhythm becomes less stable, which can lead to insomnia, restlessness before bedtime and intermittent sleep.

Another important factor is inflammation. A healthy gut supports a balanced immune response by protecting the mucous membrane and supporting microbes that regulate immune activity. When the microbiome is disrupted, bald spots can form, which allows inflammatory molecules to enter the bloodstream and create chronic inflammation that disrupts sleep regulation.

Promoting gut health can significantly improve sleep quality, and the changes don't have to be difficult. Eating foods with prebiotics and probiotics, especially fermented ones, supports beneficial microbes, as fermentation creates living cultures that help restore intestinal balance, and reducing sugar and ultraprocessed foods reduces inflammation and prevents dysbiosis.

Regular meal times, in turn, help maintain a stable daily rhythm. Stress management and maintaining hydration are also important. So, the changes create a more stable environment in the intestine, supporting deeper and more restorative sleep.

Earlier, on November 27, Anna Oderiy, an endocrinologist at the SM Clinic, pointed out the negative consequences of the habit of postponing the alarm clock. According to her, this action disrupts the morning rhythms in the body and worsens well-being. The specialist clarified that after falling asleep again, the brain stops understanding at what point it needs to finally turn on and instead of a wake-up signal, it receives a series of short "false starts."

All important news is on the Izvestia channel in the MAX messenger.