On average, adults should get around 7-9 hours of sleep per night, but not many people can admit to getting adequate sleep.
The cycle of stress and sleep is unending because the more people get stressed, the less sleep they get, and inadequate sleep increases stress levels even further.
Many research studies have shown a link between the gut microbiome and sleep and how prebiotics can help decrease stress levels and contribute to bacterial health in the gut. This article will establish the link between gut bacteria, prebiotics, and sleep.
What are prebiotics?
Before we dive deeper into the connection between prebiotics and sleep, we must first understand what prebiotics are. Prebiotics can be supplements or compounds found within the food we eat that positively contribute to the health of the beneficial microbiome in the gut.
These compounds are not digested or absorbed by the body but solely act as food for the good bacteria inhabiting the gut to perform optimally.
Many prebiotic brands are available for sale, but some are found in our food. Excellent food sources that contain prebiotics include fiber-rich foods, such as bananas, onions, whole grains, garlic, asparagus, peaches, pomegranates, and dried fruit.
What's the link between prebiotics and sleep?
Research over the past few years has observed a link between the brain and gut microbiome, and only when this is understood can you learn more about how prebiotics work for the good of your body and improve sleep.
So how the brain and the microbiome in the gut interact? There are three main pathways between the seat of intelligence and the large intestines, or gut.
The hormonal or endocrine system
Many chemical compounds, such as neurotransmitters and hormones, are synthesized and released by regulating the brain and the gut. Vital hormones that affect our everyday lives include:
- Serotonin, which is a mood stabilizer.
- Cortisol, the stress hormone.
- Melatonin, which greatly impacts sleep.
- Dopamine, which affects our mood.
An increase in harmful bacteria compared to beneficial ones in the gut can increase harmful peptides and cause chronic inflammation.
Body's response or immune system
The bacteria living in the gut and the brain have a role to play in the body's defense mechanisms and inflammatory mediators, thus affecting the individual's overall well-being.
Nervous system
The vagus nerve is the only nerve with a direct link from the brain to the gut. The organisms present in the gut can travel and affect the brain directly through this nerve connection. The gut microbiome in the brain can directly interfere with the brain's response to stress and sleep patterns.
How gut microbes affect sleep
There are a variety of organisms within the gut in different amounts that affect the body's physical and mental health. It has great effects on the body's metabolism, the body's response, cardiovascular health, and general mood. As mentioned earlier, there's a link between gut bacteria and the regulation of hormones and neurotransmitters.
The combined use of specific medications, diseases, and stress can have an impact on the health of the gut bacteria. Inadequate sleep has the same effect, according to numerous clinical research studies. The better sleep you get, the more diverse the gut biome and the less stressed you'd feel during the day.
The link between prebiotics and sleep
Prebiotics greatly affect the composition and diversity of the gut as they can directly influence the microbiome. Prebiotics in food improve deep NREM sleep, i.e., the kind of sleep needed to restore the body to a state of relaxation necessary to de-stress. The chemical compounds in the prebiotic greatly reduce the stress response, as the more sleep we get, the better the body can handle stress.
Prebiotics help bacteria produce short-chain fatty acid molecules that are responsible for brain signaling and can have an influence on the sleep-wake cycle. Prebiotics like fibers cannot be digested but are needed by the healthy bacteria in the gut, keeping these organisms healthy and leading to greater diversity, which improves sleep quality.
Tips for a good night's sleep
Apart from using prebiotics, other factors influence the quality of your sleep and can help you feel more rested during the day.
Exercise
Moving your body regularly and avoiding a sedentary lifestyle is good for your physical and mental health and can also increase the diversity of the microbiome, improving your sleep quality.
While exercising is important, don't engage in vigorous physical activity just before bedtime. You can walk or do a few reps of your favorite exercise for at least three hours before bed.
Limiting your intake of refined sugars
Sugar, as simple as it is, can cause inadequate sleep. Bacteria in the gut have a link to increased insulin levels in the body. When you excessively consume sugar, the non-beneficial microbes that increase the risk of type 2 diabetes become more diverse. Consuming too much natural or artificial sugar will negatively impact your gut health and sleep. To avoid that, pay attention to what you eat today if you're having difficulty falling asleep.
Practice good sleep patterns
Having a haphazard sleep pattern can lead to poor-quality sleep and insomnia. It is advised that you go to bed at the same time every night and get up at a specific time, especially if you're practicing monophasic sleep.
Exposure to vitamin D
Don't lock yourself in all day; when you wake up in the morning, and the sun is out, get about 5 to 10 minutes of basking in the morning sun. It improves alertness and gives you the much-needed energy boost needed to start your day.
Use a sleep mask
If you're having difficulty falling asleep at night, a sleep mask could help you fall asleep easily. Some brands even come with earbuds that help block out noise.
Don't take alcohol before bed
Alcohol is a depressant and may help you fall asleep faster, but its effects don't last long, as you'll end up waking up abruptly at night or, worse still, with a hangover in the morning.
Practice meditation at night
Meditation and mindfulness practices help to relax an anxious mind before bed, which can improve your sleep habits.
Have a bath
A warm bath is relaxing and can relieve tension in your muscles, which can help you fall asleep even faster. Ensure your room is cool and cozy, which can contribute to quality sleep.
Avoid screens at bedtime
The light from your screens can make it harder to sleep at night. Watching cat memes before bed can be tempting, but it doesn't help you sleep better.
No heavy meals before bed
Eating large quantities of food at night is a big no if you want to get good sleep. When you eat, your body produces acid to digest the food. As a rule, you should not have food two to three hours before bedtime. Lying on your bed after you eat late at night can cause acid reflux and indigestion problems that make it harder for you to fall asleep.
No caffeine before bed
Caffeine is a stimulant drug that blocks the adenosine receptors in your body. Adenosine is a chemical compound that has a huge role in sleepiness, so when caffeine blocks the receptors, it makes you stay awake and alert.
Conclusion
An average of 7-9 hours of sleep is needed for adults to function properly during the day, improving mood and alertness.
Prebiotics, available naturally and as supplements, can help improve sleep because they contribute to the well-being of beneficial bacteria in the gut, promoting good sleep habits.
Also, there are other factors can help with a good night's sleep such as sticking to a sleeping pattern, avoiding alcohol, caffeine, and heavy foods, practicing meditation, improving your diet, and avoiding screens.
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