Gut health for better sleep quality

The intestine is directly connected to the brain and can affect sleep, psychological function and behaviour, so it is often referred to as the second brain of the human body.

Brain health instantly affects gut health. The intestine is almost the size of two tennis courts, and it is impacted by trillions of viruses, bacteria, and fungi known as the gut microbiome.

A healthy and balanced gut microbiome consists of beneficial bacterial strains that positively affect health.

About one-third of the composition of the gut microbiome is common to most people, while two-thirds are unique to each individual. The structure of the gut is constantly evolving throughout life. The gut begins to colonize microbes after birth.

Environment and diet play an essential role in the composition of the gut microbiome. For example, a person who is vegan or lives in New York will have a different microbiome than someone who lives in Italy and eats spaghetti.

In addition to external factors, numerous lifestyle stressors can disrupt the average balance of gut bacteria. Processed foods, added sugar, lack of fibre, insufficient hydration, exercise, emotional or mental stress, overuse of antibiotics, and many other factors can impact the gut microflora.

Stress increases the number of pathogenic bacteria in the gut, potentially resulting in inflammatory bowel disease, leaky gut syndrome, diabetes, obesity or sleep disorders.

A balanced gut microbiome is essential for daily bodily function, including metabolism, digestion, immune function, and more pleasing sleep quality.

Gut and sleep

A study showed that adults, who have poor sleep quality, show disturbances in the gut microbiome, as well as reduced cognitive function.

In reality, the connection between the gut and sleep is complex.

Insufficient, irregular, or low-quality sleep can cause an increased risk for obesity, diabetes, and heart disease. Similarly, these conditions are associated with an imbalance of microbes in the gut, a condition known as dysbiosis.

Why is this happening?

The brain comprises millions of neurons that connect it to the rest of the body, including the gut, which is the central part of the nervous system that monitors the gastrointestinal tract.

The vagus nerve connects a network of nerves in the gut to different brain areas. The vagus nerve communicates constantly with the gastrointestinal tract and the brain. This nerve is referred to as the gut-brain axis.

Bacteria in the gut produce certain neurotransmitters, such as GABA, dopamine and serotonin. These neurotransmitters stimulate neurons in the enteric nervous system to communicate with the brain again.

Ninety per cent of serotonin is in the gut.

How does this relate to sleep?

Melatonin is a sleep hormone responsible for managing the body's circadian rhythm. It is produced by the pineal gland, located in the brain's centre.

If the pineal gland is not functioning, the human body relies on the gut as a backup option. Tryptophan can be converted to melatonin in the gut to help regulate the sleep-wake cycle.

So keeping a healthy gut is a good backup solution for improving sleep quality.

Factors affecting the gut health

Regular exercise can enhance the balance between beneficial and pathogenic microbes and communication along the entire gut-brain axis.8

Research has also shown that excessive sugar consumption increases pathogenic bacteria's growth rate and disrupts the microflora's balance.9

Antibiotics are the most commonly prescribed drugs around the world. They work by either inhibiting or destroying bacteria and germs in the body.

Consistent, daily consumption of a good probiotic supplement or fermented foods, such as kefir, support a balanced composition of intestinal flora, promote brain health and supports digestion.

40 Billion Live

40 Billion Live nutritional supplement is a high-potency blend of live beneficial bacteria in an enteric-coated capsule with time-release technology.

This way, the beneficial bacteria stay intact by stomach acids and reach the intestine alive to colonize it.

It contains thirteen beneficial bacterial strains (Lactobacillus, Bifidobacterium lactis and Streptococcus thermophilus strains) that contribute to the proper function of the digestive system and sustains the balance of the beneficial microflora.

Take one capsule daily or according to the directions of your doctor.