The key to getting a better night’s rest could lie in your belly.
“Your gut and brain are deeply connected. Poor gut health can be a major contributor to sleep disturbances,” Sam Tejada, author of “How to Win in Modern Wellness,” told The Post.
While digestive issues, including reflux or bloating, are “obvious obstacles,” Tejada explained that it’s more than just physical symptoms like nausea and gas that could be keeping you up.
Good sleep, Tejada said, begins in the gut.
“About 90% of serotonin, which converts into melatonin, is produced in the gut. If your gut is unhealthy, it’s difficult to absorb the nutrients from foods or supplements, and it can disrupt serotonin levels and, in turn, melatonin production,” he explained.
He noted that an imbalanced gut can lead to chronic inflammation, which puts stress on the nervous system and can leave you high-strung when it’s time to bed down.
“The gut microbiome plays a role in regulating circadian rhythms. Certain gut bacteria help produce neurotransmitters that support deep sleep.”
How important is gut health? New research reports that Parkinson’s disease may even begin in the gut.
Plus, oncologists have partly blamed a concerning rise in youth cases of colon cancer on lifestyle factors like a lack of exercise, the Western diet and excess sugar consumption.
Meanwhile, a March 2022 study from New York’s Clarkson University found a possible link between a person’s gut health and personality.
If your gut is ruining your sleep, that could indirectly lead to even more problems.
The cumulative effects of insufficient sleep are enough to keep you up at night: lack of shut eye is associated with impaired cognitive functioning, poor immunity, high blood pressure, diabetes, heart and kidney issues, depression and increased inflammation, which can lead to different kinds of chronic health conditions and diseases.
Tejada, who previously shared his insights on the best time to take sleep supplements and how to naturally boost melatonin levels, has provided six ways to prime your gut for better slumber.
Get more fiber
“Get more fiber from fruits and vegetables and eat prebiotic foods, like garlic, onions and asparagus to feed good gut bacteria and support digestion,” he said.
Fiber is essential to a healthy and nutritious diet, yet only 7% of Americans eat the recommended daily amount.
In addition to nurturing gut microbiota, fiber offers myriad benefits to the body, including binding LDL cholesterol, maintaining low cholesterol levels, protecting gut health, promoting heart health, stabilizing blood sugar levels and aiding in weight management.
Probiotic regimen
Probiotics are beneficial bacteria in food and supplements, and different strains have different health impacts. Tejada notes that probiotics can support a healthy gut microbiome and aid the body in extracting nutrients and energy needed for deep sleep.
“A good probiotic can help balance gut bacteria, reduce inflammation, and improve serotonin production,” he said.
As The Post previously reported, research has shown that early onset bowel cancer may be “initiated” by gut bacteria that are more prevalent in those whose diets are low in fiber and high in sugar.
Limit processed food and sugar
To get quality shut eye, Tejada recommends limiting processed foods and sugar, “which feed bad bacteria and can increase gut inflammation, disrupting sleep.”
A 2023 study found that eating a diet high in sugar, saturated fat and processed foods resulted in poor sleep quality. Researchers established that participants who consumed a junk food diet exhibited less slow-wave activity than their healthy counterparts.
Get a functional health report
A functional health report, which synthesizes the results of individual lab tests, can reveal important, biochemical patterns and disturbances.
“A functional health report can help identify underlying gut imbalance and make recommendations to support gut repair and nutrient absorption,” Tejada, who is also the founder of Liquivida, said.
Hydrate
Tejada recommends a bottom-up approach to powering down at night: “Hydrate and consume electrolytes to aid digestion and promote relaxation.”
Eight 8-ounce glasses of water a day have long been the gold standard for hydration, though some experts recommend drinking half your body weight in ounces of H20 every day.
Our systems are made of water, and digestion is compromised without enough of it. While hydration needs vary based on body size, metabolism, diet, weather and activity levels, experts say getting enough is crucial to gut health.
Reduce late-night eating
Cutting out midnight snacks and after-hours meals is a prime way to support sleep, Tejada added.
In addition to disrupted slumber, late night eating is associated with increased risk of obesity. Further, a 2023 study found that those who dine after 9 p.m. are 28% more likely to suffer a stroke.
Experts suggest that eating your evening meal within a specific two-hour window can boost weight loss, improve sleep and aid digestion.
Known as the “early bird approach,” timing your last meal of the day between 5 p.m. and 7 p.m. allows you to align with your body’s natural circadian rhythm. This rhythm influences metabolism, digestion and hormonal release, peaking during daylight hours and slowing with the onset of evening.
Eating too late disturbs this cadence and can wreak havoc on sleep, digestion and mood.
In terms of types of food, greasy or heavy meals take longer to digest, which can leave you feeling uncomfortable and disrupt your sleep.
Meals that encourage better sleep include those with lean protein, high in fiber and complex carbohydrates.
