The Sleep-Gut Axis: How Your Microbiome Affects Rest

Your Second Brain’s Night Shift

Gut bacteria produce 90% of your body’s serotonin (melatonin’s precursor) and directly communicate with sleep-regulating brain regions via the vagus nerve.

The Bidirectional Relationship

Microbial Circadian Rhythms

Your gut microbiome follows its own daily cycle that synchronizes with – and influences – your sleep-wake patterns.

Sleep Deprivation’s Microbial Impact

Just two nights of poor sleep decreases beneficial bacteria by 20% while increasing inflammatory strains.

5 Gut-Sleep Optimization Strategies

1. The Pre-Bed Probiotic Protocol

Specific strains like Lactobacillus helveticus increase GABA for natural relaxation.

2. Fiber Timing for Sleep

Consuming prebiotic fibers at dinner feeds microbes that produce sleep-supporting metabolites.

3. The 14-Hour Overnight Fast

Allowing complete digestion before sleep prevents microbial fermentation that disrupts rest.

4. Anti-Inflammatory Spice Mix

Turmeric, ginger and cinnamon reduce gut inflammation that interferes with sleep.

5. Bone Broth Before Bed

Glycine and glutamine support gut lining integrity and GABA production.

When Digestive Issues Disrupt Sleep

Managing Common Gut Conditions

The GERD-Sleep Connection

Why acid reflux worsens at night and positional strategies for relief.