The Sleep-Gut Connection: How Your Microbiome Affects Rest
The Second Brain in Your Gut
90% of serotonin (melatonin precursor) is produced by intestinal bacteria (UCLA research). Dysbiosis can reduce REM sleep by 30%.
Top 3 Sleep-Enhancing Bacteria
Bifidobacterium longum, Lactobacillus helveticus, and Bacillus coagulans increase GABA production for relaxation.
Fermented Food List:
Kimchi, kefir, and tempeh contain more diverse probiotics than supplements (Nature study).
Why Fiber is the Unsung Sleep Hero
Nutrition Timing Strategies
The Prebiotic Dinner
Garlic, onions, and asparagus feed good bacteria 3-4 hours before bed for optimal neurotransmitter production.
Midnight Snack Fix:
1/2 cup Greek yogurt + walnuts provides tryptophan and bacteria to enhance overnight gut-sleep signaling.