Know How Gut Microbiome Controls Your Sleep

Manama: You might think good sleep happens in your brain, but restorative sleep actually begins much lower in the body: in the gut. The community of trillions of microbes living in your digestive tract, known as the gut microbiome, plays a powerful role in regulating sleep quality, mood, and overall wellbeing.

The gut and brain communicate constantly through the gut-brain axis, a network involving nerves, hormones, and immune signals. The vagus nerve, a key part of this system, acts like a two-way communication line carrying information between gut and brain. When the gut microbiome is balanced and healthy, sleep tends to follow. But when it's disrupted, insomnia, restless nights, and poor sleep cycles often appear.

According to research by Swiss scientists from University of Bern, gut microbes produce neurotransmitters and metabolites that influence sleep-related hormones, such as serotonin and melatonin. They also support the production of GABA, a calming neurotransmitter that quiets the nervous system and signals that the body is safe enough to relax. The study was published in Psychosomatic Medicine, a section of the journal Frontiers in Psychiatry.

A healthy gut maintains a balanced immune response, protecting the gut lining and producing compounds that calm inflammatory reactions. But when the gut microbiome becomes imbalanced, a condition known as dysbiosis, this messaging system becomes unreliable. Inflammation sets in, disrupting the brain's ability to coordinate smooth transitions between sleep stages. This can lead to insomnia, anxiety at bedtime, and fragmented sleep.

So, how can you support your gut health and improve your sleep? Start by eating prebiotic and probiotic foods, particularly fermented foods. Reduce sugar and ultra-processed foods, which can feed bad bacteria and promote inflammation. Keep consistent meal times to help your gut maintain a steady daily rhythm. Manage stress, stay hydrated, and prioritize gut-friendly habits.

Good sleep doesn't begin the moment you climb into bed. It begins long before that, shaped by the health of your gut and the messages it sends to your brain throughout the day. By supporting your gut microbiome, you can improve your sleep quality, mood and overall wellbeing.