Are my sleep problems all in my head?!

Perhaps, but it’s also in your gut.

Did you know our gut is also called our second brain.

You might have felt “butterflies in your stomach” when it comes to decision making and/or feeling nervous. Or you might have “had a gut feeling”.  We have a powerhouse nerve called the Vagus Nerve that runs from our brain to our gut. There are millions of nerve cells lining our gastrointestinal tract from the esophagus to the rectum. Our gut then communicates with our brain and nervous system. Meaning our gut can impact our stress responses, mood, sleep, digestion, health and even the way we think.

So why is that? Your intestines are home to micro-organisms called “microbiome.” There are trillions tiny microbes there in forms of bacteria, viruses, fungi and protozoa.

A few goodies about microbiome in relation to sleep:

• Intestinal microbiome produces and releases many of the sleep-influencing neurotransmitters like dopamine, serotonin, and GABA. Melatonin is produced in the gut as well as in the brain

• Our microbiome is regulated by our circadian rhythm

This connection is a 2-way street. Meaning, fragmented sleep can affect the microbiome. There’s evidence that suggests fragmented sleep leads to changes in the metabolism and eating patterns. Also, dysfunction in the microbiome is a significant factor in metabolic changes that leads to obesity and other metabolic disorders.

Improving your sleep and addressing poor sleep quality can help protect your metabolic health and reduce health risks.

Ways you can improve your gut health and improve your quality of sleep

-          Eating organic whole, unprocessed nutrient rich foods like vegetables, fruits, and whole grains can help restore and protect the right gut bacteria. Eat the rainbow of colorful fruits and vegetables for healthy living and sleep. Eat organic when you can as pesticides may alter the microbiome.

-          Take prebiotics. Prebiotics are trillions of tiny organisms in your gut. High-fiber foods are good sources of prebiotics such as asparagus, apples, artichokes, bananas, onions, and leeks. You can also get them in supplement form.

-          Take a probiotic supplement or incorporating fermented foods that contain probiotics into your diet such as sauerkraut, miso and kombucha.

-          Eat smart at night. In one of my posts on social media (FB and IG) I’ve talked about different night time sips and bites before bed. Such as cherries, turkey, fish, cottage cheese, tea, almonds, and tea.  

-          Exercise. Regular exercise helps you fall asleep easier and sleep better throughout the night. It also directly benefits the microbiome by increasing the beneficial microorganisms and lowering inflammation.

Taking care of your gut by eating well, managing stress and being active is an easy way to improve your sleep.

Written by Amber Simpson, LCSW, CCATP, CMHIMP, PMH-C

Struggling to improve your sleep? If so, lets get started.