If you are struggling with sleep quality, either difficulty falling asleep, interrupted sleep, or poor sleep quality, this article might help you.
The gut goes beyond its mechanical role of digesting food and extracting energy. The gut has its own brain – the enteric nervous system. nervous system. This gut-brain regulates immunity, coordinates neurotransmitter and hormone secretions, influences emotions, affects threshold sensitivity to pain, and supports decision-making and sleep patterns [1]. Seventy percent of the cells that provide our immunity reside in the gut. Immunity is not only part of the defense system against viruses, bacteria or foreign pathogens, but also has a hand in mood, emotions, circadian rhythms and the ability to sleep deeply. The rich microbiome resided in the gut produce specific neurotransmitters, immune cytokines, and metabolites such as serotonin, dopamine, GABA, and melatonin, all of which influence stages of sleep. When sleep is thrown off the rail, the composition of these microbes changes [2]
How Does Gut Affect Sleep
Research found that the nutrient profile of a plant-based diet decreases the number of nighttime arousals and supports longer periods of NREM (slow wave) sleep stage [3]. Plants contain phytonutrients, antioxidant compounds and fibers, supporting a healthy microbiome in the gut [4]. Research also found that eating a primarily plant-based diet helps to regulate blood sugar, stimulate production of neurotransmitters serotonin and melatonin, thereby calming the nervous system and helping us sleep [5].
How Does Sleep Affect Gut
When we are sleep-deprived, the “hunger hormone” ghrelin is released in larger quantity. Ghrelin communicates hunger and creates sweet cravings, especially for fast-release carbohydrates such as bakery foods. Ghrelin also plays a role in sleep by promoting the slow waves of deep NREM sleep, the release of growth hormone, and the regulation of insulin, all of which support the healing processes during sleep [6].
When we are sleep-deprived, the “satiety hormone” leptin is reduced. This results in overeating, less healthful food choices, emotional eating, and activation of hormones that slows metabolism and increases fat storage [7].
Latest research is also looking into connections between sleep and cortisol, adiponectin, insulin and endocannabinoids, all of which are related to the physiological functions of metabolism, energy storage and appetite. Ultimately, less sleep shifts the entire hormone network to stimulate hunger and create cravings.
Eating Strategies for Improved Sleep
1. Eat a primarily plant-based diet
As mentioned earlier, plant-based diet helps to stimulate production of neurotransmitters that calm the nervous system and help us sleep better. Brain-calming foods include oats, avocado, walnuts, pumpkin seeds, bananas, tomatoes, plums, and seaweeds.
2. Add small amounts of fermented foods
The gut-sleep connection is influenced by the number of friendly bacteria as well as the diversity of bacterial strains. This means that adding small amounts of fermented foods to our diet can boost sleep. Raw, unpasteurized, naturally fermented sauerkraut, tempeh, miso and apple cider vinegar are all options.
3. Reduce Caffeine consumption
During our wake cycle, adenosine is released and act as a barometer of how long it’s been since the last sleep. The chemical accumulates in response to increased energy consumption and metabolic activity from the day’s events. After an average of 12-16 hours of wakefulness, adenosine decreases alertness and eventually brings a desire to sleep [8]. This, in combination with our circadian rhythm and environmental cues, helps regulate the timing of sleep.
Caffeine competes for the adenosine receptors in the brain cells and temporarily makes us alert. Adenosine accumulates in the blood stream until caffeine is metabolized, resulting in an energy crash [9]. If you struggle with sleep, try to have your drink of coffee, tea, cola, or other caffeine-infused beverage no less than 10 hours prior to bedtime.
4. Make dinner the smallest meal
Since the digestive system is most active during earlier parts of the day, lunch is ideally the largest meal and dinner the smallest. Consider a soup or snack for dinner no later than 7 p.m. in preparation for the body’s evening healing and restorative processes. This may shift socialization around meals, but that shift can lead to positive sleep patterns and, ultimately, a boost in health.
5. Add mindfulness to your eating experiences
Mindfulness alters the activation of the nervous system from sympathetic (stimulating) to parasympathetic (resting and digesting) nervous system, which supports efficient digestion. Begin with conscious breathing prior to a meal, then eat more slowly with attention. Practicing being present and aware is associated with decreased inflammation and improved sleep [10].
Lifestyle actions for better sleep
Your daytime actions and nighttime routines influence the ability to fall asleep.
Daytime actions:
- Exercise! Exercise has been proven to boost mood and manage metabolism, promote quality sleep. Those who exercise regularly have been found to experience longer NREM slow wave sleep stages where the natural healing occurs inside of the body [11]. However, for some people, vigorous exercise, especially when unaccustomed for, has a stimulating effect lasting for a few hours. If you find exercising keeps you awake, try to avoid vigorous exercise at least 3 hours prior to your bedtime.
- Meditate. Although it might not work for everybody, meditating at wakeup and before bedtime does help some people regulate the stress through affecting the HPA-stress axis. Practicing gratitude in meditation has been found to significantly associate with lower depression and better sleep in patients with chronic pain [12].
Nighttime routines:
- Wake up and go to bed at the same time every single day, regardless of whether it’s a weekday or weekend day.
- Don’t fall asleep on the sofa and then drag yourself into bed, as this disrupts the sleep stage sequences. Head to bed when sleepy.
- Avoid sleep aids. They do not bring on natural sleep but instead provide a sedative-induced sleep that suppresses the REM stage essential to integrating memories and
- Remove or avoid LED-powered lamps, laptops and television screens prior to bed. They decrease REM sleep and affect melatonin release, disrupting circadian rhythms.
- Make the room temperature a little cooler than daytime temperatures, as core body temperature needs to drop a few degrees to initiate sleep.
- Do not drink too much water before bedtime.
- If you need to use an alarm clock, do not press the snooze button. Each time you fall back to sleep to be jolted awake again by the alarm, there is a direct impact to the cardiovascular and nervous systems. If you practice waking and retiring at the same time, circadian rhythms will help you wake naturally a few minutes prior to your alarm.
References:
Primarily adapted from “The Gut-Sleep Connection” by Teri Mosey. Original article link.
[1] Liu, L., & Zhu, G. 2018. Gut-brain axis and mood disorder. Frontiers in Psychiatry, 9 (223) 1–8.
[2] Anderson, J.R., et al. 2017. A preliminary examination of gut microbiota, sleep, and cognitive flexibility in healthy older adults. Sleep Medicine, 38, 104–7.
[3] St-Onge, M.P., et al. 2016. Fiber and saturated fat are associated with sleep arousals and slow wave sleep. Journal of Clinical Sleep Medicine, 12 (1), 19–24.
[4] Menni, C., et al. 2017. Gut microbiome diversity and high-fiber intake are related to lower long-term weight gain. International Journal of Obesity, 41 (7), 1099–105.
[5] Islam. J., et al. 2015. Simultaneous analysis of serotonin, tryptophan and tryptamine levels in common fresh fruits and vegetables in Japan using fluorescence HPLC. Food Bioscience, 13 (1), 56–59.
[6] Kim, T.W., Jeong, J.H., & Hong, S.C. 2015. The impact of sleep and circadian disturbance on hormones and metabolism. International Journal of Endocrinology, 2015 (591729).
[7] Klok, M.D., Jakobsdottir, S., & Drent, M.L. 2007. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: A review. Obesity Reviews, 8 (1), 21–34.
[8] Bjorness, T.E., & Green, R.W. 2009. Adenosine and sleep. Current Neuropharmacology, 7 (3), 238–45.
[9] Holford, P. 2005. The New Optimum Nutrition Bible. Berkeley, CA: Crossing Press.
[10] Fountain-Zaragoza, S., & Prakash, R.S. 2017. Mindfulness training for healthy aging: Impact on attention, well-being, and inflammation. Frontiers in Aging Neuroscience, 9 (11).
[11] Uchida, S., et al. 2012. Exercise effects on sleep physiology. Frontiers of Neurobiology, 3 (48), 1–5.
[12] Ng, M.-Y., and Wong, W.-S. (2013). The differential effects of gratitude and sleep on psychological distress in patients with chronic pain. J Health Psychol 18, 263–271.
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