Scientists have explained the effect of intestinal bacteria on sleep quality
The health of the intestinal microbiota and the quality of nighttime sleep are in a two-way relationship: gut bacteria regulate cortisol and serotonin levels, directly affecting sleep depth, and chronic sleep deprivation, in turn, irreversibly changes the composition of the microbial community. This was reported on June 7 in the journal Medical Xpress.
The microbiota, a colony of tens of trillions of microorganisms weighing up to 200 g, functions as an independent biological unit inside the body. A healthy microbiota produces short-chain fatty acids, in particular butyrate, which reduce inflammation and optimize the work of the hypothalamic-pituitary-adrenal axis, which regulates the body's response to stress.
According to the authors, a few days of lack of sleep can change the composition of the microbiota, increase inflammatory processes, increase intestinal permeability and disrupt the reaction to glucose. To maintain balance, researchers recommend enriching the diet with fiber and fermented foods such as yogurt, kefir, sauerkraut, and kimchi.
The Mediterranean diet is recognized as particularly beneficial for microbial diversity. Physical activity—walking, cycling, or swimming —also increases the diversity of the microbiota and improves sleep. Stress reduction practices have a similar effect.: yoga, meditation, mindful breathing.
The study of the relationship between the state of the intestine and brain functions — the so—called "gut-brain" axis — remains one of the priorities of neuroscience over the past decade. Previously, a number of studies have established a relationship between the diversity of intestinal microflora and a reduced risk of anxiety disorders and depression. The new data expand this picture, pointing to the direct influence of the microbiota on sleep and wakefulness cycles.
Science Daily reported on the effects of intermittent fasting on the body on May 31. According to the publication, such a diet contributes to weight loss in obese adults, while causing coordinated changes in the composition of intestinal bacteria and brain activity. According to scientists, successful weight loss is a complex biological process that affects not only body fat, but also the system of interaction between the microbiome and the nervous system.
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